Hinge strength + intervals + accessory
2 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
8:00 to build to a heavy power clean single
+
4 sets for total calories:
3:00 of [7 power cleans + 14 T hand-release push-ups (or handstand push-ups) + calories in remaining time]
:60 rest
*cleans @ 70-80% of today’s best single
+
3 sets:
6-8 dual DB curls
6-8 dual DB supine tricep extensions
OR
mobility work
*both if time allows