Hinge & upper press strength + intervals
3 rounds as warm-up:
6 scap pull-ups or strict pull-ups
6 scap push-ups or push-ups
6 alternating prisoner tall kneeling to standing
+
15:00 to build to a power clean to overhead heavy single
+
5 sets:
:90 of [60 double-unders + 3 tough power cleans up to 205/145+ max in remaining time strict handstand push-ups]
:90 rest
OR
5 sets for reps:
:90 of [9 handstand push-ups or burpees + 12 alternating DB snatches up to 50/35 + max double-unders in remaining time]
:90 rest
+
5:00-10:00 coach-led mobility