Hinge & press strength + couplet
3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
:30 handstand hold or plank
+
Every 3:00 for 15:00 (5 sets):
2 snatch-grip deadlifts, 31X1
6-8 dual DB bench press or floor press, 3010
+
3 rounds for time w/10:00 cap:
18 bar-facing burpees
15 hang power cleans or hang power snatches, up to 95/65
:60 rest
+
5:00-10:00 coach-led mobility