Weightlifting + hinge/press
3 rounds as warm-up:
10 pvc passthroughs
10 prisoner walking lunges
5 strict pull-ups or scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
2 clean-grip deadlifts, 31X1
OR
2 snatch-grip deadlifts, 31X1
+
3 rounds for time w/10:00 cap:
5-10-15 wall walks
30 moderate/tough Russian kettlebell swings
*so 5/30, 10/30, 15/30
OR
2-4-6-8-10-12 for time w/10:00 cap:
Mat lengths handstand walk (1 out & back, 2 out & back, and so on…)
Power cleans, 185/125
+
5:00-10:00 coach-led mobility