Weightlifting & pull strength + triplet
3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
1 squat clean + 2 front squats (or 1 squat snatch + 2 overhead squats)
1 strict pronated pull-up – add load/assistance as needed to make each rep tough be full ROM
+
For time w/10:00 cap:
20 pull-ups
30 dual DB walking lunges, tough
400m run
30 pull-ups
20 dual DB walking lunges
+
5:00-10:00 coach-led mobility