Weightlifting + hinge/press/cals
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):
1 clean pull
1 power clean
OR
1 snatch pull
1 power snatch
+
AMRAP in 10:00:
8 power cleans, 135/95
10 mat lengths handstand walk (5 out & back)
12 calories
OR
AMRAP in 10:00:
8 burpees
10 alternating DB snatches
12 calories
+
5:00-10:00 coach-led mobility