Weightlifting strength/tech + Open-y 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):
1-3 power snatches
OR
1-3 power clean & jerks
*all reps should be completed within a :30 window, can be heavy singles if feeling great, otherwise work sub-maximal loads and really solid reps
+
AMRAP in 12:00:
4 ground-to-overhead any way, up to 135/95
6 T hand-release push-ups
8 calories – your choice
OR
AMRAP in 12:00:
4 power snatches, 135/95
6 strict handstand push-ups
8 calories – your choice
+
5:00-10:00 coach-led mobility