3 rounds as warm-up:
5/side single-leg prisoner good mornings
5-10 scap push-ups
+
Every :90 for 15:00 (10 sets):
1 power clean to overhead any way, moderate
+
3 sets for total reps:
:60 single-arm DB power cleans – alternate every 5 reps
:60 single-arm DB shoulder-to-overhead – alternate every 5 reps
:60 calories
2:00 rest
*same DB for both movements, should be heavy for at least one of the two
+
5:00-10:00 coach-led mobility