Weightlifting + barbell couplet
2 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
10 pvc squats – back or overhead
+
Every 2:30 for 15:00 (6 sets):
2 snatch-grip deadlifts, moderate/tough & solid w/reset on ground between reps
+
10-8-6-4-2 for time w/7:00 cap:
Power cleans
Shoulder-to-overhead
*select a moderate weight you think will still allow you to finish under the cap
+
5:00-10:00 coach-led mobility