Hinge & press strength + chipper
3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
:30 handstand hold or plank
+
Every 3:00 for 15:00 (5 sets):
2 clean-grip deadlifts, 31X1
4-6/side standing single-arm DB/KB shoulder press
+
For time w/9:00 cap:
30 power cleans, moderate up to 135/95
45 bar-facing burpees
120 double-unders
+
5:00-10:00 coach-led mobility