Hinge & upper press strength + AMRAP + accessory
3 rounds as warm-up:
10 alternating toe touches from plank
10 Russian kettlebell swings
:30 supine plank or table hold
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 clean-grip deadlift, 21X1
5-10 dual DB Z press
+
3 sets for total pressing reps:
3:00 of [300/250m row (or equivalent) + 9 moderate power cleans + max in remaining time tough upper press]
:60 rest
*your choice dips, wall walks, handstand push-ups, push-ups
+
3-5 sets:
8-16 bicep movement of choice
2-4/side plank clamshells
OR
mobility work