Light barbell tech + easy mixed modal

3 rounds as warm-up:
:30 hang from bar
10 alternating toe touches from plank
5 prisoner good mornings
+
Every 3:00 for 15:00 (5 sets):
1 power clean
1 hang power clean from just below the knees
1 hang power clean from anywhere above the knees
*keep things light throughout, get in :30-:60 of mobility work of choice during the rest
+
12:00 @ 70-80% effort – pretty chill:
10 wall balls
20 alternating med ball reverse lunges
30 alternatiing med ball Russian twists or med ball sit-ups – your choice
90 double-unders or 120 single-unders
+
3 sets not for time:
5 YTWs
10 scap push-ups
*:01 pauses at each end-ROM
+
optional 5:00-10:00 coach-led mobility