3 sets as warm-up:
:15 bent hollow hold
10 alternating toe touches from plank
5 prisoner good mornings
+
Every :60 for 15:00 (5 sets of each):
1st: 3-4 clean-grip Romanian deadlifts
2nd: 4-6 L arm DB/KB floor press
3rd: 4-6 R arm DB/KB floor press
*controlled throughout w/slow negatives – think 3011 for both movements again like last Monday
+
For reps:
3:00 of [16 T hand-release push-ups + 16 alternating DB snatches]
2:00 rest
3:00 of [8 burpees + 8 alternating DB snatches]
OR
AMRAP in 8:00:
8/side single-arm KB snatch, heavy
24′ handstand walk (12′ out & 12′ back)
+
5:00-10:00 coach-led mobility