Hinge & press strength + couplets
3 rounds as warm-up:
10 prisoner walking lunges
5 slow scap push-ups
5 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
1 snatch-grip deadlift, 31X1
4-6 dual DB bench press or floor press
+
For time w/10:00 cap:
3 rounds of [9 power snatches/cleans up to 115/75 + 3 wall walks]
3:00 rest
3 rounds of [9 power snatches/cleans + 9 bar-facing burpees]
*your choice snatch or clean, do the same for both couplets
+
5:00-10:00 coach-led mobility