Hinge/press strength + down & back chipper
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)
2 clean-grip deadlifts, 31X1
a few dips (ring or bar) or :10-:20 top of dip support
+
For time w/15:00 cap
20 power cleans, light/moderate up to 135/95
20 bar-facing burpees
400m run
2:00 rest
20 deadlifts, same as clean weight
20 bar-facing burpees
400m run
+
5:00-10:00 coach-led mobility