Hinge & overhead strength + couplet
3 rounds as warm-up:
2 wall walks
10 alternating single-leg prisoner good mornings
15-30 single- or double-unders
+
Every 2:30 for 15:00 (6 sets):
1 power clean
2 push presses
+
AMRAP in 8:00:
20 single-arm DB power cleans
20 single-arm DB shoulder-to-overhead
*switch sides every 5 reps on each movement
*load should be tough for at least one of the movements (probably the S2O)
+
5:00-10:00 coach-led mobility