Hinge & scap strength + couplet
3 rounds as warm-up:
10 hollow rocks
10 alternating toe touches from plank
30 single-unders
+
Every 2:30 for 15:00 (6 sets):
1 power clean
2-3 wall walks
+
For time w/12:00 cap:
60 heavy DB hang clean to overhead – switch sides every 5 reps
60 burpees w/lateral hop/step over the DB or 30 mat lengths handstand walk (3 x 5 out & back)
+
5:00-10:00 coach-led mobility