Hinge & press strength + AMRAPs
3 rounds as warm-up:
10 light alternating hang DB snatches
5-10 push-ups
:30 supine plank or table hold
+
Every 3:00 for 15:00 (5 sets):
3-2-1-1-1 snatch-grip deadlifts, 31X1
4-6 dual DB Z press
+
For reps:
5:00 of [3 power cleans + 7 bar-facing burpees (or handstand push-ups]]
2:00 rest
5:00 of [7 bar-facing burpees (or handstand push-ups) + 11 calories]
+
5:00-10:00 coach-led mobility