Hinge & press strength + triplet
3 rounds as warm-up:
10 Russian kettlebell swings
10 alternating toe touches from plank
30 single-unders
+
Every 2:30 for 15:00 (6 sets):
3 deadlifts
1 power clean
1 shoulder-to-overhead any way
+
AMRAP in 7:00:
7 power cleans or power snatches
21 double-unders
14 push-ups or handstand push-ups
21 double-unders
*bar should be challenging enough to require quick singles throughout
+
5:00-10:00 coach-led mobility