3 rounds as warm-up:
5/side 1-arm DB push press w/:02 pause @ top
5/side DB suitcase deadlifts
:20 hollow rock
Every :90 for 15:00 (5 sets of each):
1st: 1 clean pull w/:03 pause below knees + 1 clean pull w/no pause + 1 power clean
2nd: :10-:20/side star plank – from hand or forearm
+
AMRAP in 8:00:
4 strict handstand push-ups or 4 strict dips or 8/4 perfect push-ups w/:01 pause @ top
4 hang power cleans, moderate/tough
+
5:00-10:00 mobility work – coach-led
Post results to comments.