Weightlifting strength/tech + push/pull/DU triplet
3 rounds as warm-up:
5 pvc passthroughs
5 pvc overhead squats
5 pvc good mornings
+
Every 3:00 for 15:00 (5 sets):
3-6 power snatches
OR
3-6 power clean & jerks
*all reps should be completed within a :30 window
+
AMRAP in 9:00:
12 strict handstand push-ups
24 alternating DB snatches
48 double-unders
OR
AMRAP in 9:00:
12 T hand-release push-ups
12 alternating DB power cleans, heavy
24 double-unders or 48 single-unders
+
5:00-10:00 coach-led mobility