3 rounds as warm-up:
:15 bent hollow rock
15m bear crawl
15m walking lunges
Every :90 for 15:00 (5 sets of each):
1st: 1 snatch-grip deadlift, 31X1 – moderate/tough w/perfect positions throughout, have the intent to actually snatch it
2nd: 3-6 strict ring dips or :15-:30 top of dip hold or :30 plank
+
AMRAP in 6:00:
3 bar-facing burpees
3 power cleans, tough up to 185/125
6 bar-facing burpees
3 power cleans
9 bar-facing burpees
3 power cleans
And so on, adding 3 reps to the bar-facing burpees each round and keeping the power cleans @ 3 throughout
+
5:00-10:00 coach-led mobility
Post results to comments.
A. 125-165
A2. 15 second top of ring dip hold
B. 125lb PCs, got 73 total reps