Hinge & press strength + hinge/press
3 rounds as warm-up:
6 pvc passthroughs
6 pvc good mornings
6 pvc squats – back or overhead
+
Every 2:30 for 15:00 (6 sets):
3-2-1-1-1-1 clean-grip deadlift w/a :01 pause just below the knees on the way up & :03 descent
:30 plank, handstand hold, or top of dip hold (bar or rings)
+
AMRAP in 7:00:
3 bar-facing burpees
3 power cleans, up to 135/95
6/6
9/9
and so on…
OR
For time w/7:00 cap:
35 strict handstand push-ups
35 power snatches, 135/95
+
5:00-10:00 coach-led mobility