Clean complex + pull/SL/ab EMOM
3 rounds as warm-up:
5/side light windmills
5 scap push-ups
5 scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
1 hang squat clean from anywhere above the knees
1 hang squat clean from just below the knees
1 squat clean
*moderate load that allow for relatively comfortable solid positions throughout
+
Every :60 for 15:00 (5 sets of each):
1st: 5-10 unbroken horizontal pulls (dual DB rows, ring rows, Australian CTB pull-ups)
2nd: 10 dual DB walking lunges or 10 singl DB alternating box step-ups
3rd: :30 hollow hold
+
5:00-10:00 coach-led mobility work