Hinge & press strength + AMRAPs
3 rounds as warm-up:
10 alternating single-leg prisoner good mornings
5 table hold to L-sits
+
Every 2:30 for 15:00 (6 sets):
1 snatch-grip deadlift, 31X1
a few dips or :10-:20 top of dip support (ring or bar for either)
+
For total calories:
3:00 of [400m row + max in remaining time dual DB shoulder-to-overhead]
:60 rest
3:00 of [350m row + max in remaining time dual DB power cleans]
:60 rest
3:00 of [300m row + max in remaining time dual DB Devil’s press]
*same pair of DBs throughout, should be tough for at least 1 of the movements!
+
5:00-10:00 coach-led mobility