Weightlifting tech + AMRAP + accessory
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: 1 hang power snatch or clean from anywhere above the knees
sets 3-4: 1 hang power snatch or clean from just below the knees
sets 5-6: 1 hang power snatch or clean
+
3 rounds:
:90 strict deficit handstand push-ups or dual DB shoulder-to-overhead
:90 dual DB power cleans
:90 calories – your choice
:90 rest
*same pair of DBs for both movements, should be very difficult for at least 1 of the 2 movements
+
3 sets:
15 light band pull-aparts
:30-:60 superman or Sorensen hold
OR
mobility work
*both if time allows