Squat & pull strength + triplet
3 rounds as warm-up:
5 pvc passthroughs
5 pvc overhead squats
5 pvc good mornings
:15 relaxed hang from bar
+
Every 3:00 for 15:00 (5 sets):
1 deadlift + 1 squat clean + 1 hang squat clean + 1 shoulder-to-overhead OR 3 front squats
3 strict pull-ups – weight/assist as needed for challenging but unbroken triples
+
AMRAP in 9:00:
3 toes-to-bar
6 T hand-release push-ups
9 air squats
+
5:00-10:00 coach-led mobility