Hinge & press strength + AMRAP couplet
2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 air squats w/alternating single-arm reach overhead
+
Every 2:30 for 15:00 (6 sets):
2-2-2-1-1-1 power cleans
2-3 wall walks or 4-6 mat lengths handstand push-ups or 6-9 handstand push-ups (strict or kipping)
+
AMRAP in 10:00:
200m row or equivalent
5/side tough single-arm DB or KB hang clean to overhead
+
5:00-10:00 coach-led mobility work