Hinge & static press strength + Open-y couplet
3 rounds as warm-up:
6 pvc passthroughs
6 pvc good mornings
6 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 clean-grip deadlifts, touch-and-go w/controlled descent for the multi-rep sets
:30 plank, handstand hold, or top of dip hold (bar or rings)
+
7 rounds for time w/7:00 cap:
6 dual DB deadlifts
5 dual DB hang power cleans
4 dual DB shoulder-to-overhead
*moderate/tough loading as close to 50/35/hand and you can get
OR
AMRAP in 7:00:
1 power clean, 184/125
2 handstand push-ups – strict if fairly efficient
2/4
3/6
and so on…
+
5:00-10:00 coach-led mobility