Hinge & press strength + triplet
3 rounds as warm-up:
10 pvc passthroughs
10 light Russian kettlebell swings
5 goblet squats
+
Every 2:30 for 15:00 (6 sets):
2 power cleans or power snatches
2 wall walks or 2-6 mat lengths handstand walk
+
AMRAP in 10:00:
5 strict handstand push-ups or T hand-release push-ups
10 Russian kettlebell swings, light/moderate
15 double-unders
10/20/30
15/30/45
and so on, adding 5 to the press, 10 to the swings, and 15 to the DUs each round
+
5:00-10:00 coach-led mobility