Clean & press strength + hinge/push couplet
3 rounds as warm-up:
5 strict pull-ups or 5 scap pull-ups
5 scap push-ups
10 Russian kettlebell swings
+
Every :90 for 15:00 (5 sets of each):
1st: 3-4 clean-grip deadlifts, 40X1 – so touch-and-go
2nd: 3-4 dual DB Z presses, 40X1
+
AMRAP 7:00:
7 power cleans
7 shoulder-to-overhead
*your choice on load today, can go light and make this a burner or heavy to make it a grind…
OR
For time w/7:00 cap:
49 power cleans, 95/65
49 handstand push-ups
+
5:00-10:00 coach-led mobility