Hinge & press strength + AMRAP
3 rounds as warm-up:
10 alternating toe touches from plank
10 Russian kettlebell swings
:30 supine plank or table hold
+
Every :90 for 15:00 (10 sets):
1 power clean to overhead any way
+
AMRAP in 9:00:
7 deadlifts
9 bar-facing burpees
11 calories – your choice row/bike/ski erg
*moderate barbell load that could be completed unbroken when fresh
+
5:00-10:00 coach-led mobility
