3 rounds easy:
3 PVC passthrough
3 PVC overhead squat, 3311
10 very light band pull-aparts
:20 hollow rock
Every 3:00 for 5 sets:
1 power clean & jerk
1 power clean
3 clean-grip deadlifts
+
4 sets for quality reps:
:60 tough power cleans – load should allow just 3-4 reps in each :60
:30 rest
:60 strict handstand push-ups OR perfect push-ups OR strict ring dips
:30 rest
+
5:00-10:00 mobility work – coach-led
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