Weightlifting tech/strength + press & barbell AMRAP options + shoulder & lower leg accessories

3 rounds as warm-up:
5 pvc Kang squats
:15 handstand hold
5-10 toes-to-bar
+
Every 3:00 for 15:00 (5 sets):
1 power clean
3 hang power cleans from anywhere above the knees
+
AMRAP in 7:00:
1 wall walk
1 power clean, up to 135/95
1 front squat
2/2/2
3/3/3 and so on…
OR
AMRAP in 7:00:
1 mat length handstand walk
1 squat clean, 185/125
2/2
3/3 and so on…
*both of these should feel like a tough grind, just chip away…
+
3-5 sets:
10 calf raises w/toes elevated and a :10 hold @ the top of the final rep each set
10 dual DB delt raises
OR
5:00-10:00 mobility work