3 rounds as warm-up:
5/side 1-arm DB shoulder press w/:01 pause @ top
:30 hollow rock
5/side 1-arm DB muscle clean
Every :90 for 15:00 (5 sets of each):
1st: 1 slow snatch pull (:03 to the knees before finishing the pull) + 2 snatch pulls
2nd: 1-3 wall walks w/:03-:05 pause @ the top of each
+
5 sets:
:50 row calories
:10 rest
:60 perfect push-ups or strict handstand push-ups or strict dips
:60 rest
+
5:00-10:00 coach-led mobility work
Post results to comments.