3 rounds as warm-up:
:30 relaxed hang from bar
6 prisoner good mornings
Every :90 for 15:00 (5 sets of each):
1st: 1 clean-grip deadlift + 1 power clean + 1 hang power clean
2nd: :30 supine plank or table hold
+
For time w/10:00 cap:
50 alternating DB snatches
50 alternating DB hang clean & jerks
*moderate DB that allows consistent sets of 10
+
5:00-10:00 coach-led mobility
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