Hinge strength + AMRAPs + 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 10:00 (5 sets):
2-2-1-1-1 power snatches or power cleans
+
3 sets for reps:
:90 strict handstand push-ups or T hand-release push-ups
:90 box jump-overs w/step-down
:90 calories
:30 rest
+
3 sets:
12 alternating DB curls
12 band tricep pressdowns
OR
mobility work
*both if time allows