Weightlifting tech + AMRAPs
2 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 2:00 for 12:00 (6 sets, 2 sets of each variation):
sets 1-2: 2 hang squat snatches or cleans from anywhere above the knees
sets 3-4: 2 hang squat snatches or cleans from just below the knees
sets 5-6: 2 squat snatches or cleans
+
3 rounds:
:90 strict pull-ups
:90 wall balls
:90 calories – your choice
:90 rest
+
3 sets:
6-8 alternating DB curls, light
:30-:60 superman or Sorensen hold
OR
mobility work
*both if time allows