Hinge strength + triplet
3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
2 wall walks or 2 mat lengths handstand walk
+
Every 2:00 for 12:00 (6 sets):
3 snatch-grip deadlifts, 31X1
+
3 rounds for time w/15:00 cap:
400m run
21 deadlifts, light/moderate up to 185/125
21 bar-facing burpees
+
5:00-10:00 coach-led mobility