2 sets as warm-up:
:30 relaxed hang from bar
5 prisoner Kang squats
2-3 wall walks or :20-:30 handstand hold
+
Every :90 for 15:00 (5 sets of each):
1st: 1 clean-grip deadlift + 1 clean pull + 1 hang clean pull from just below the knees
2nd: 5/side single-arm DB Z press
*moderate loading w/solid positioning throughout
OR
Every 3:00 for 15:00 (5 sets):
3 touch-and-go power cleans
1 split jerk
*build to a challenging final set
+
Every 2:00 for 5 sets:
:60 calories – your choice row/ski/bike
10 alternating DB snatches
+
5:00-10:00 coach-led mobility

notes: clean & jerk only if you’re already super proficient overhead, otherwise the greater long-term benefit will come from the complex/Z press pairing