2 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 3:00 for 15:00 (5 sets of each):
1 power clean
3 hang power clean from anywhere above the knees
1-2 slow & contolled wall walks
OR
Every 3:00 for 15:00 (5 sets):
1 power clean
3 shoulder-to-overheads
*moderate loads allowing for efficient S2Os
+
For time w/7:00 cap:
10 Russian kettlebell swings, heavy
18-16-14-12-10-8-6-4-2 T hand-release push-ups
*so 10/18/10/16/10/14, and so on….
OR
AMRAP in 7:00:
3 power cleans, 155/105
3 shoulder-to-overhead, 155/105
6 power cleans
6 shoulder-to-overhead
9 power cleans
9 shoulder-to-overhead
and so on…
+
5:00-10:00 coach-led mobility
notes: clean & jerk for the strength work only if you’re already proficient overhead, otherwise the greater long-term benefit will come from the complex/wall walk pairing