3 sets as warm-up:
5 air squats w/alternating single-arm reach overhead each rep
10 alternating toe touches from plank
5 slow & controlled ring rows w/a pause at the top
15:00 to build to a tough power clean single, get in some very light scap activation work between sets (pull-aparts, band or DB external rotations, etc.) or pvc/band passthroughs if overhead mobility is a limiter
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AMRAP in 7:00:
700m row
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max in remaining time:
7 hang power cleans, 95/65 (or dual DB hang power cleans is front rack is limiter)
7 T hand-release push-ups (extend arms straight out to the side when chest is on the ground – so you’ll look like a “T” if viewed from above)
*barbell should feel light and able to be completed unbroken for most rounds
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5:00-10:00 coach-led mobility
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