3 sets as warm-up:
8 scap push-ups
8 scap pull-ups
8 alternating crossbody DB Romanian deadlifts, 3011
12:00 to build to a tough hang power clean triple
+
2:00 rest
+
Every :60 for 8:00 (4 sets of each):
1st: 5/side seated 1-arm DB/KB shoulder press, 11X1
2nd: :30 hollow rock
+
2:00 rest
+
3 rounds for time w/4:00 cap:
10 burpees
10 kettlebell swings
+
5:00-10:00 mobility work – coach-led
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