3 sets as warm-up:
3 prisoner Kang squats, 3030
10 alternating toe touches from plank
30 single-unders
Every :90 for 15:00 (5 sets of each):
1st: 2 front squats from the ground (so 1 squat clean + 1 front squat, OR 1 power clean + 2 front squats)
2nd: 4 bent-over dual DB rows w/:01 hold @ top
+
AMRAP in 6:00:
3 power cleans, up to 135/95
3 shoulder-to-overhead
6 power cleans
6 shoulder-to-overhead
9 power cleans
9 shoulder-to-overhead
*be perfect in ROM for both movements –
+
5:00-10:00 coach-led mobility
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