Hinge/press strength + AMRAPs
3 rounds as warm-up:
3 burpee broad jumps
:30 supine plank or table hold
+
Every 3:00 for 15:00 (5 sets of each)
3 clean-grip deadlifts, 31X1
a few dips (ring or bar) or :10-:20 top of dip support
+
For total reps:
3:00 of [run to 4th pole & back + max in remaining time single-arm hang clean to overhead]
:60 rest
3:00 of [run to 3rd pole & back + max in remaining time single-arm hang clean to overhead]
:60 rest
3:00 of [run to 2nd pole & back + max in remaining time single-arm hang clean to overhead]
*tough load on the DB, switch arms every 5 reps
+
5:00-10:00 coach-led mobility