3 rounds easy:
5 light band passthroughs
10 band pull-aparts
5 prisoner Kang squats
2 inchworms
Every :90 for 15:00 (5 sets of each):
1st: 3 halting snatch-grip deadlifts w/:01 pause just below the knees on the way up & down each rep, :01 reset between reps (so no touch-and-go)
2nd: 3-6 dual DB Z presses, 41X1
+
5 rounds for time:
10 alternating 1-arm DB hang clean & jerks, heavy
10 burpees
*perform along the length of the rig, performing 1full round @ each squat station on the way down
+
5:00-10:00 coach-led mobility
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