Hinge strength & press gymnastics + barbell chipper
3 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
10 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
1 snatch
1 clean
1 deadlift
1-3 wall walks or 3-6 wall-facing handstand push-ups
+
For load/time w/7:00 cap:
9 power snatches
18 power cleans
27 deadlifts
*same weight for all 3 movements, goal is heaviest load you still think allows for completion under the cap (snatches will be the limiter, and are likely to take 2:00-3:00 if they weight is appropriate)
+
5:00-10:00 coach-led mobility