Clean & press strength + barbell/burpee couplets
3 rounds as warm-up:
:20 hang from bar
5/side single-leg prisoner good mornings
5 air squats w/alternating single-arm reach overhead
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Every :60 for 15:00 (5 sets of each):
1st: 3 hang power cleans from anywhere above the knees
2nd: 3-4 L arm DB Z press
3rd: 3-4 R arm DB Z pess
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For time w/10:00 cap:
3 rounds of [10 power snatches + 8 bar-facing burpees]
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3 rounds of [10 power cleans + 8 bar-facing burpees
*no heavier than 95 for the bar, this should be light & nasty
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5:00-10:00 coach-led mobility