Weightlifting strength + ascending couplet
3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
+
Every 2:30 for 15:00 (5 sets):
2 snatch-grip deadlifts, 31X1
+
AMRAP in 7:00:
3 deadlift, moderate up to 225/155
3 bar-facing burpees
6/6
9/9
and so on, adding 3 to each movement each set
+
5:00-10:00 coach-led mobility