3 sets as warm-up:
7 scap pull-ups
5 prisoner Kang squats
3 inchworms
Every :60 for 14:00 (7 sets of each):
1st: 1 hang power clean or 1 hang power snatch
2nd: 1 slow & controlled wall walk (try to take :05 up, hold, :05 back down)
+
AMRAP in 7:00:
3 hang power cleans or hang power snatches, up to 135/95 or 95/65
3 push-ups
6 hang power cleans/snatches
6 push-ups
9 hang power cleans/snatch
9 push-ups
And so on, adding 3 to each movements each round
OR
AMRAP in 7:00:
3 hang power cleans or hang power snatches, up to 185/125 or 135/95
3 handstand push-ups
3 hang power cleans/snatches
6 handstand push-ups
3 hang power cleans/snatches
9 handstand push-ups
And so on, adding 3 to the handstand push-ups but maintaining 3s for the cleans/snatches
+
5:00-10:00 coach-led mobility
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