Weightlifting strength/tech + hinge/DU/push triplet
3 rounds as warm-up:
5 pvc passthroughs
5 pvc overhead squats
5 pvc good mornings
+
Every 2:30 for 15:00 (6 sets):
2-4 power snatches
OR
2-4 power clean to overhead
*all reps should be completed within a :30 window
+
AMRAP in 8:00:
8 power cleans, moderate up to 185/135 (should be able to do consistent/steady singles even when fatigued)
32 double-unders or 64 single-unders
16 handstand push-ups or 16 T hand-release push-ups
32 double-unders or 64 single-unders
+
5:00-10:00 coach-led mobility