Hinge & press strength + triplet
2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 15:00 (5 sets):
3-3-2-2-1-1 snatch-grip deadlift, 21X1
6-9 dual DB bench press
+
For time w/12:00 cap:
1-2-3-4-5 wall walks or 2-4-6-8-10 strict handstand push-ups
2-4-6-8-10 power cleans, light up to 135/95
10-20-30-40-50 double-unders
*so 1/2/10, 2/4/20, and so on…
+
5:00-10:00 coach-led mobility work