Hinge & press strength + AMRAP
3 rounds as warm-up:
10 alternating single-leg prisoner good mornings
5 table hold to L-sits
+
Every 3:00 for 15:00 (5 sets):
4 snatch-grip deadlifts, 31X1
4-8 dual DB shoulder presses – your choice seated/standing/Z
+
AMRAP in 9:00:
3 L arm DB snatches
3 R arm DB snatches
12 double-unders
6/6/24
9/9/36
and so on…
+
5:00-10:00 coach-led mobility