Weightlifting + AMRAP + accessory

3 rounds as warm-up:
10 prisoner good mornings
5/side side-lying windmills
10 alternating bird dogs
+
Every 2:30 for 15:00 (6 sets):
1 clean-grip deadlift
1 clean pull
1 power clean
1 hang power clean from just below the knees
+
AMRAP in 9:00:
12 calories – your choice
9 dual DB hang power cleans
6 dual DB shoulder-to-overhead
*tough pair of DBs, same for both movements
OR
AMRAP in 9:00:
12 calories
6 ground-to-overhead, 135/95
+
accumulate 20-40 hanging knee raises or 20-40 glute-ham sit-ups
+
coach-led mobility