Hinge & press strength + couplet
3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
3 snatch-grip deadlifts
3 wall walks
+
AMRAP in 7:00:
3 power cleans
18 T hand-release push-ups
6/18
9/18
and so on…
OR
AMRAP in 7:00:
3 handstand push-ups
3 power cleans, 185/125
6/3
9/3
12/6
15/6
18/6
21/9
and so on…
+
5:00-10:00 coach-led mobility