Weightlifting tech/strength + buy-in couplet + accessory

3 rounds as warm-up:
5 scap pull-ups
10 scap push-ups
5 prisoner Kang squats
+
Every 3:00 for 15:00 (5 sets):
3 squat clean singles
*add a jerk to any/all reps if you’re feeling good and comfortable with the movement
+
AMRAP in 10:00:
1000/900m row/ski or 800m run
max in remaining time of [10 wall balls + 10 toes-to-bar]
+
3-5 sets:
10-15 band tricep pressdowns
10 dual DB hammer curls
OR
5:00-10:00 coach-led mobility