3 rounds as warm-up:
:15 bent hollow rock
15m bear crawl
15m walking lunges
Every 3:00 for 5 sets:
2 back squats, 20X1
12-15 light band pull-aparts
+
AMRAP in 6:00:
3 pull-ups
3 squat cleans, moderate up to 185/125
6 pull-ups
3 squat cleans
9 pull-ups
3 squat cleans
And so on, adding 3 reps to the pull-ups each round and keeping the cleans @ 3 throughout
+
5:00-10:00 coach-led mobility
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