Hinge & static press strength + triplet
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):
3 hang power cleans from just below the knees
:30 plank, handstand hold, or top of dip hold (bar or rings)
+
AMRAP in 7:00:
2 wall walks or 2 mat lengths handstand walk
7 deadlifts, light/moderate up to 185/125
14/12 calories
+
5:00-10:00 coach-led mobility