3 rounds as warm-up:
5 scap push-ups
5/side single-leg prisoner good mornings, 3030
30 single-unders
Every :60 for 15:00 (5 sets of each):
1st: 4-6 L single-leg Romanian deadlift
2nd: 4-6 R single-leg Romanian deadlift
3rd: 1-3 wall walks
*light/moderate barbell or single DB for the RDLs, your choice
+
For reps:
4:00 of (6/side 1-arm DB shoulder-to-overhead + 6 hang power cleans)
4:00 rest
4:00 of (48 double-unders + 12 deadlifts)
*same load for both barbell movements, nothing over 135/85
+
5:00-10:00 coach-led mobility
Post results to comments.