Weightlifting tech & upper pulling strength + triplet + accessory

2 rounds as warm-up:
8 scap push-ups
8 supine scap push-ups
8 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets of each):
3 clean-grip deadlifts – touch-and-go preferred today, but reset if needed to maintain solid positions
:10-:20 L-sit hold – any variation
+
Every 5:00 for 15:00 (3 sets):
5 hang power cleans
10 bar-facing burpees
5 hang power cleans
500/450m row or ski or 1000/900m bike erg
*select loading to allow for at least :60 rest each set
+
3-5 sets:
12-15 band curls
12-15 band tricep pressdowns
OR
mobility work