Hinge & press strength + triplet

3 rounds as warm-up:
10 light alternating hang DB snatches
5-10 push-ups
:30 supine plank or table hold
+
Every 3:00 for 15:00 (5 sets):
3 clean-grip deadlifts, 21X1
6 alternating DB/KB Z presses
+
2 rounds for time w/10:00 cap:
300m run
20 bar-facing burpees
10 power cleans, moderate load up to 155/105 if using barbell, can go w/dual DBs if you’d prefer
+
5:00-10:00 coach-led mobility