3 rounds as warm-up:
5-10m crawl forward
5-10m crawl backward
5/side DB/KB windmills, slow & controlled – can test out a light med ball for these, too
10 prisoner air squats
Every 2:00 for 5 sets:
3 power cleans – drop & re-set between reps, but all 3 should be completed within :30
+
Every :60 for 10:00 (5 sets of each):
1st: 3-6 touch-and-go clean-grip deadlifts, 90-110% of today’s best set of cleans
2nd: :30 strict handstand push-ups OR 4-6 DB Z presses
+
5 sets:
:10 row sprint – all-out, goal is to register fastest possible pace each set
1:50 walk rest
+
5:00-10:00 mobility work – coach-led
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