Hinge & press strength + couplet

3 rounds as warm-up:
10 alternating dead bugs
10 kettlebell swings
1 slow & controlled wall walk
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 halting clean-grip deadlift w/:01 pauses just below the knees on the way up & down each rep, re-set between reps
6-10 (3-5/side) alternating DB Z press w/short pause @ the top of each
+
10 rounds for time w/10:00 cap:
3 power cleans, moderate up to 185/125 or 3 power snatches up to 135/95
3 bar-facing burpees or 3 mat widths handstand walk
*load should encourage singles on the cleans but still allow for :60 or less per round
+
5:00-10:00 coach-led mobility work