Hinge & press strength + chipper
3 rounds as warm-up:
10 alternating toe touches from plank
10 Russian kettlebell swings
:30 supine plank or table hold
+
Every 3:00 for 15:00 (5 sets):
3 hang power cleans from anywhere above the knees
4-6 dual DB/KB Z press
+
For time w/12:00 cap:
15 wall walks or 20 mat lengths handstand walk
1000′ shuttle run
50 DB hang snatches, tough – switch arms as needed throughout
+
5:00-10:00 coach-led mobility