3 sets as warm-up:
:10-:20 passive hang from bar
5-10 perfect push-ups
10 air squats
Every :90 for 15:00 (5 sets of each):
1st: 1 squat clean + 1 hang squat clean from below the knees + 1 hang squat clean from anywhere above the knees + 1 front squat
2nd: 3-6 strict supinated pull-ups – add load or use band assistance to allow for challenging sets of 3-6 each round
+
AMRAP in 6:00:
6 toes-to-bar
6 alternating KB goblet reverse lunges
6 KB goblet squats
+
5:00-10:00 coach-led mobility
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