PC & SA press strength + AMRAP
3 rounds as warm-up:
10 alternating single-leg prisoner good mornings
5 table hold to L-sits
+
Every 2:30 for 15:00 (6 sets)
1 power clean – build to a heavy
6 (so 3/side) alternating DB Z presses
+
AMRAP in 7:00:
1-2-3-4… wall walks
2-4-6-8… hang power cleans, light/moderate up to 135/95
OR
AMRAP in 7:00:
1 hang power clean, 185/125
20′ handstand walk (10′ out & back)
2/20′
3/20′
and so on, adding 1 to the hang power cleans every round but keeping the HSW the same throughout
+
5:00-10:00 coach-led mobility