Move Steadily Through: Run 400m, 20 Empty Bar Hang Squat Clean Thrusters, :40 Hanging L-Sit Hold
The bar on the squat clean thruster should be lowered to the knee and not bounced off the hip as if it were a “bounce clean.” The hanging L-sit should be done in 1 or 2 sets at most since it’s only one attempt.
Mobility Recommendation: Front Rack Mobilization, 2:00/side
For Time: 1 Mile Run, 30 Power Cleans (135/95), 30 Front Squat (135/95), 30 Push Jerk (135/95), 1 Mile Row (1,600/1,300m)
Last week was a short chipper, today is a longer one. The total time domain is sub 30 minutes overall. The two factors you need to be the most aware of are: running distance (make sure its appropriate, no one should be running/rowing for longer than 10 minutes on either end of the workout) and the weight on the barbell (something that allows you to stay moving). Strategically fast power clean singles are fine, but less than 8-10 reps at a time on the other two movements means it may be too heavy.
On a 7 Minute Clock: 3 Rounds: 12 S-Arm DB Push Press, 12 S-Arm S-Leg RDLs – then with the remaining time – Max 12’ HS Walk Lengths
Mobility Recommendation: 2:00 T-Spine Smash on foam roller or double LAX ball
EOMOM for 12 Minutes: 3 Push Press
A heavy set of 3 every 2 minutes should allow enough time to move some serious weight and recover in between sets. The focus is vertical torso and aggressive hip drive to assist the press.
Every 4 Minutes for 12 Minutes: 20/12 Calorie AB Sprint
Not much to say here, you have 3 brutal sprints. Go at a “controlled” 100% pace, as 3-ish minutes will not be enough time to recover from a 100% all-out sprint. Scale the calorie number as needed so you can stay moving at a furious pace. Consider performing an 8-12 calorie primer a few minutes before starting so your first heart rate spike isn’t after your first sprint.