Hinge/press/cal AMRAP + accessory work
2 rounds as warm-up:
:30 hang from bar
10 alternating toe touches from plank
5 prisoner good mornings
+
5:00-10:00 power clean prep
+
5 sets for total reps:
:60 power cleans, heavy enough that singles are required throughout
:60 strict handstand push-ups or perfect push-ups – chest & only chest touching ground at the bottom, no pause down there, solid plank position throughout
:60 calories – your choice
:60 rest
+
3 sets not for time:
5-10/side single-arm DB external rotations
:30 hollow hold or rock