Weightlifting tech + couplet + accessory
3 rounds as warm-up:
10 alternating toe touches from plank
5/side side lying windmills
5 slow prisoner Kang squats
+
Every :60 for 15:00 (15 sets):
1 hang power clean from anywhere above the knees or 1 hang power snatch from anywhere above the knees
*treat this as tech work like the last few weeks – moderate loads throughout, nothing maximal
+
4 rounds for reps/cals:
:60 burpees
:60 calories – your choice
:60 rest
OR
AMRAP in 11:00:
max handstand push-ups, run 300m every time you break
+
3 sets not for time:
15 band pull-aparts
:30-:60 relaxed hang from bar