Weightlifting strength/tech + pull/squat couplet
3 rounds as warm-up:
5 pvc passthroughs
5 pvc overhead squats
5 pvc good mornings
5 pvc thrusters
+
Every 2:30 for 15:00 (6 sets):
1-2 squat snatches
OR
1-2 squat clean & jerks
*all reps should be completed within a :30 window
+
9-7-5 for time w/9:00 cap:
Muscle-ups – bar or ring
Squat clean thrusters, 135/95
OR
For time w/9:00 cap:
21-15-9 pull-ups (CTB if proficient)
42-30-18 wall balls
+
5:00-10:00 coach-led mobility