3 rounds as warm-up:
5m penguin walk (on heels, toes up)
5m inchworm
5m duck walk
:05 chin-over-bar hold
:05 hold w/elbows @ 90 degrees
:05 dead hang
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Every :90 for 15:00 (5 sets of each):
1st: 1 clean-grip deadlift + 1 clean high pull + 1 power clean, moderate/tough loads
2nd: :10-:15/side star plank – if these are easy weight w/a light DB in the raised arm
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3 rounds for total reps, pick up where you left off each round:
3:00 of (3 power cleans up to 135/85 + 3 strict handstand push-ups + 30 double-unders)
:60 rest
*can be done from a pike off of box or sub 6 tough seated on ground DB presses
+
5:00-10:00 coach-led mobility work
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