3 rounds as warm-up:
10m slow & low bear crawl
1/side 3-way straight-leg raise w/:01 pause @ top of each position
:30 supine plank
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Every 2:00 for 10:00 (5 sets):
1 clean-grip deadlift w/:01 pause just below knees on way up
1 clean pull from :01 pause just below knees on way up
1 clean pull w/no pauses
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10:00 to build to a tough hang power clean from just below the knees
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AMRAP in 5:00:
Strict handstand push-ups OR perfect push-ups (no hand-release, chest & only chest touching floor @ bottom, full lock-out @ top, solid plank throughout
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5:00-10:00 coach-led mobility
*assessing/testing a couple things today, keep the push-up reps perfect even if that means low total output