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 squat snatch or clean from anywhere above the knees
sets 3-4: 1 squat snatch or clean from just below the knees
sets 5-6: 1 squat snatch or clean
+
2 rounds for total reps:
2:00 strict pull-ups
:60 wall balls
:60 rest
2:00 calories – your choice
:60 wall balls
:60 rest
+
2-3 sets:
8-10 dual DB curls, light
:30-:60 hollow hold
OR
mobility work
*both if time allows