3 sets as warm-up:
3 pvc passthroughs
3 pvc overhead squats, 2220
10 alternating toe touches from plank
30 single-unders
Every :90 for 15:00 (5 sets of each):
1st: 1 power clean + 1 shoulder press + 1 push press + 1 split jerk
2nd: 1-2 strict weighted supinated pull-ups OR 2 pull-up negatives w/:05-:10 controlled descent
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AMRAP quality reps in 7:00:
1 wall walk
3 dual DB power cleans
2 wall walks
6 dual DB power cleans
3 wall walks
9 dual DB power cleans
and so on, adding 1 wall walk & 3 power cleans each round…
*select a DB weight that makes both movements equally challenging
*quality over absolute speed for this, particularly the wall walks – don’t rush anything…
+
5:00-10:00 coach-led mobility
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