Squat & pull strength + couplet
3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
:30 handstand hold or plank
+
12:00 to build to a challenging squat clean single
+
6 rounds for time w/a partner and 12:00 cap:
15 toes-to-bar
15 dual DB squats, up to 60/40/hand @ shoulders
*partners trade off completed rounds so each does 3
OR
6 rounds for reps w/a partner:
2:00 of [21 toes-to-bar + max in remaining time front squats @ 225/155 from the ground – should be challenging but manageable for sets of 5+ when fresh (which, you know, you won’t be)
*partner trade off completed rounds so each does 3 rounds
+
5:00-10:00 coach-led mobility