PC & SA press strength + AMRAP
3 rounds as warm-up:
10 alternating single-leg prisoner good mornings
5 table hold to L-sits
+
Every 3:00 for 12:00 (4 sets)
3 power clean singles (so drop & reset after each rep)
4-6 dual DB Z presses
+
AMRAP in 12:00:
3 wall walks
9 power cleans, light/moderate up to 135/95
27 double-unders
OR
AMRAP in 12:00:
12 wall walks
36 power cleans, 185/125
max in remaining time handstand walk w/10′ turnarounds (each 10′ segment = 1 rep)
+
5:00-10:00 coach-led mobility