2 rounds:
5 slow & controlled inchworms
5/side 1-arm DB hang clean & jerks w/:01 pause overhead
:30/side plank
+
Every 3:00 for 15:00 (5 sets):
2-3 close-grip bench press, 30X1
12 unbroken Russian kettlebell swings, moderate/tough
+
AMRAP in 6:00:
3 power cleans
3 shoulder-to-overhead
6 power cleans
6 shoulder-to-overhead
9 power cleans
9 shoulder-to-overhead
and so on adding 3 reps each round…
+
5:00-10:00 coach-led mobility

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