Weightlifting strength/tech + thruster/CTB/DU 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):
2-3 squat snatches
OR
2-3 squat clean & jerks
*all reps should be completed within a :30 window
+
AMRAP in 12:00:
4 thrusters, up to 115/75 (or moderate DBs if front rack is the limiter)
6 CTB pull-ups (or chin-over-bar if steady singles aren’t doable)
24 double-unders (or 48 single-unders if consistent 1-at-a-time DUs aren’t doable)
+
5:00-10:00 coach-led mobility