PC/burpee couplet + accessory work
3 rounds as warm-up:
:15 hang from bar
10 alternating toe touches from plank
5 prisoner Kang squats
+
5:00-10:00 to build to a moderate hang power clean single for the day – nothing tough, just want the bar to feel lighter during the next piece…
+
AMRAP in 7:00:
3 hang power cleans, moderate up to 135
3 bar-facing burpees
6/6
9/9
and so on, adding 3 to each movement…
+
Every :60 for 15:00:
1st: 6-12 alternating DB curl & presses
2nd: 15 band pull-aparts
3rd: :30 holloww hold
+
5:00-10:00 coach-led mobility