Hinge & upper press strength + couplet
3 rounds as warm-up:
:20 hollow hold
10 pvc passthroughs
5 prisoner Kang squats
+
Every 3:00 for 15:00 (5 sets):
3-5 touch-and-go power cleans or power snatches
3-5 dual DB Z presses, 21X1
+
AMRAP in 12:00:
18/15 calories
12 bar-facing burpees
+
5:00-10:00 coach-led mobility