Hinge & overhead strength + press/hinge couplet
2 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
3 push jerks
+
AMRAP in 7:00:
14 T hand-release push-ups
7 hang power cleans, heavy enought that you’ll have to break each set
OR
AMRAP in 7:00:
7 strict handstand push-ups
7 dual DB hang power cleans, 50/35/hand
7 kipping handstand push-ups
7 dual DB hang power cleans, 50/35/hand
+
5:00-10:00 coach-led mobility