3 rounds as warm-up:
:15-:30 handstand hold or plank
5 prisoner Kang squats
+
5:00 pvc/empty/light jerk tech work, just a few reps every :60
+
Every :90 for 15:00 (5 sets of each):
1st: 1 clean-grip deadlift + 1 hang clean pull from just below the knees + 1 hang power clean
2nd: 3-5/side single-arm DB Z press
OR
Every 3:00 for 15:00 (5 sets):
2 touch-and-go power cleans
1 split jerk
*build to a challenging final set
+
AMRAP in 5:00:
1 deadlift
1 power clean
1 shoulder-to-overhead
*tough dual DBs OR 185/125 barbell
+
5:00-10:00 coach-led mobility
notes: clean & jerk for the strenght work only if you’re already proficient overhead, otherwise the greater long-term benefit will come from the complex/Z press pairing