Hinge & press strength + triplet
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):
5 snatch-grip deadlifts, 31X1
5/side standing single-arm DB/KB shoulder press
+
3 rounds for time w/10:00 cap:
200m run
15 power cleans
10 shoulder-to-overhead
*light/moderate up to 135/95
+
5:00-10:00 coach-led mobility