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 snatch (clean if overhead position is limited) from just below the knees, build from light to moderate
2nd: 1 slow wall walk
+
21-14-7 for time w/7:00 cap:
Deadlifts, moderate up to 205/145 – select a weight that allows either fast singles throughout or only 1-2 breaks/round if doing touch-and-go
Push-ups or handstand push-ups if proficient
OR
For time w/7:00 cap:
7 power cleans, moderate up to 205/145 – should be able to complete steady singles throughout
50’ handstand walk (25’ out & back)
7 power cleans
50’ handstand walk
7 power cleans
+
5:00-10:00 coach-led mobility
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