Hinge & press strength + triplet
3 rounds as warm-up:
10 pvc passthroughs
10 light Russian kettlebell swings
5 goblet squats
+
Every 3:00 for 15:00 (5 sets):
2-3 power cleans or power snatches
2-3/side single-arm DB Z press
+
AMRAP in 10:00:
10 handstand push-ups or 15/10 T hand-release push-ups
200m row or equivalent ski/bike
40 double-unders
+
5:00-10:00 coach-led mobility