PC/burpee couplet + accessory work
3 rounds as warm-up:
:15-:30 hang from bar
10 alternating toe touches from plank
5 prisoner Kang squats
+
10:00 to build to a moderate power clean single for the day – nothing maximal, just want the bar to feel lighter during the next piece…
+
AMRAP in 10:00:
15-12-9-6-3 of [power clean + bar-facing burpees]
max calories in remaining time – your choice
*light/moderate up to 135
+
Every :60 for 10:00:
1st: 15 band pull-aparts
2nd: :30 hollow hold, rock, or Russian twists
+
5:00-10:00 coach-led mobility