Hinge strength & press gymnastics + couplet
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):
2 clean-grip deadlifts, 31X1
6-8 dual DB bench press
+
AMRAP in 7:00:
1 wall walk
2 power cleans, light/moderate up to 155/105
2/4
3/6
and so on…
OR
For time w/a 7:00 cap:
30 power snatches, 135/95
30 strict handstand push-ups
*barbell on both options should be able to be completed as relatively quick singles
+
5:00-10:00 coach-led mobility