2 sets as warm-up:
5 scap pull-ups
10 alternating DB snatches
15 prisoner air squats
Every :90 for 15:00 (5 sets of each):
1st: 1 squat clean + 3 hang squat cleans from anywhere above the knees, moderate
2nd: 1-2 strict pull-ups – use band assistance or add load to make 2-3 challenging
+
For time w/7:00 cap:
33 deadlifts
27 hang power cleans
21 shoulder-to-overhead
*same moderate/annoying weight for all 81 reps, no more than 155/105
+
5:00-10:00 coach-led mobility
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