Hinge & press strength + partner couplet
3 rounds as warm-up:
10 alternating toe touches from plank
10 alternating single-arm Russian kettlebell swings
:30 supine plank or table hold
+
Every 3:00 for 15:00 (5 sets):
3 hang power cleans from just below the knees
9-12 dual DB/KB Z press
+
6 rounds for reps w/a partner:
2:00 of [400′ shuttle run + max in remaining time alternating DB snatches]
*partners alternate rounds, so each completes 3
+
5:00-10:00 coach-led mobility