Clean & press strength + press & hinge couplet
2 rounds as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
:20 relaxed hang from bar
+
Every :90 for 15:00 (5 sets of each):
1st: 1 power clean + 1 hang power clean from just below the knees + 1 hang power clean from just above the knees
2nd: 2-3 wall walks OR 2-6 mat lengths handstand walk
+
AMRAP in 9:00:
9 T hand-release push-ups – make these perfect
9 Russian kettlebell swings
15/15
21/21
and so on, adding 6 reps to both movements each round
OR
3 strict handstand push-ups, add a 2-3″ deficit if you can do 12+ unbroken
3 dual DB power cleans
6/6
9/9
and so on, adding 3 reps to both movements each time
+
5:00-10:00 coach-led mobility