Press/hinge/cal AMRAP + accessory work
2 rounds as warm-up:
:30 hang from bar
10 alternating toe touches from plank
5 prisoner good mornings
+
5:00 to build to a moderate power clean or power snatch single for the day – nothing maximal, just want the bar to feel a bit lighter during the next piece…
+
5 sets for total reps:
:60 strict handstand push-ups or perfect push-ups – chest & only chest touching ground at the bottom, no pause down there, solid plank position throughout
:60 power cleans or power snatches, heavy enough that singles are required throughout
:60 calories – your choice
:60 rest
+
3 sets not for time:
20 bent-over band pull-aparts
:30 hollow hold
+
5:00-10:00 coach-led mobility