2 rounds as warm-up:
:15-:30 handstand hold or plank
5 prisoner Kang squats
+
5:00 pvc/empty/light jerk tech work, just a few reps every :60
+
Every 3:00 for 15:00 (5 sets of each):
1 power clean
1 hang power clean from just below the knees
1 hang power clean from anywhere above the knees
3-4/side single-arm DB floor press
OR
Every 3:00 for 15:00 (5 sets):
1 power clean
1 hang power clean
1 push jerk
1 split jerk
*all sets moderate and crisp, likely @ 60-70% of a max
+
3 sets for total reps:
2:00 of [200m run + max Devil’s presses in remaining time]
2:00 rest
+
5:00-10:00 coach-led mobility
notes: clean & jerk for the strength work only if you’re already proficient overhead, otherwise the greater long-term benefit will come from the complex/press pairing