2 rounds as warm-up:
3 prisoner air Kang squats, 5050
:30 hollow rock
12 alternating toe touches from plank
Every :60 for 15:00 (5 sets of each):
1st: 3 hang power cleans from above the knees
2nd: 6 L single-arm DB Z presses
3rd: 6 R single-arm DB Z presses
+
For time:
20 alternating DB snatches
20 alternating DB hang clean & jerks
20 burpees
+
5:00-10:00 coach-led mobility
Post results to comments.