Weightlifting tech/strength + AMRAP + accessory

3 rounds as warm-up:
2 slow wall walks or mat lengths handstand walk
3 nice & slow unweighted Jefferson curl
:15-:30 active hang from bar (top of scap pull-up)
+
Every :90 for 15:00 (10 sets):
1 power clean & jerk – continued emphasis on jerk footwork
+
AMRAP in 7:00:
7 dual DB hang power cleans
7 burpees w/lateral hop over a single DB
21 double-unders
+
3 sets:
:30 supine plank
:30 hollow hold
+
coach-led mobility

Squat & upper pull strength + couplet + accessory

3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
5 air squats w/alternating single-arm reach overhead at the bottom of each
:15-:30 handstand hold
+
Every 3:00 for 15:00 (5 sets):
3 front squats
6-9/side 3-point DB rows
+
For time w/10:00 cap:
27-21-15 pull-ups or 9-7-5 muscle-ups
27-21-15 calories
+
3 sets:
15 calf raises
15 tibialis raises
OR
5:00-10:00 coach-led mobility work

Squat strength + a grippy triplet + accessory

3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups or 5 scap pull-ups
10 air squats
10 pogo jumps
+
15:00 to build to a heavy back squat double
+
3 rounds for time:
42 double-unders
21 Russian kettlebell swings
15 toes-to-bar or V ups
+
3 sets:
15 dual DB delt raises
15 dual KB/DB shrugs
OR
5:00-10:00 coach-led mobility