Hinge & press strength + chipper
3 rounds as warm-up:
6 scap pull-ups or strict pull-ups
6 scap push-ups or push-ups
6 alternating prisoner tall kneeling to standing
+
Every 3:00 for 15:00 (5 sets):
5 hang power cleans
5/side standing single-arm DB shoulder presses
+
For time w/12:00 cap:
10 single-arm DB hang clean & jerks
20 calories
30 single-arm DB hang clean & jerks
40 calories
50 single-arm DB hang clean & jerks
60 calories
and so on…
+
5:00-10:00 coach-led mobility