Hinge & press strength + couplet
3 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
10 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
3 clean-grip deadlifts, 31X1
6-9 dual DB bench presses
+
3 rounds for time w/7:00 cap:
5-4-3-2-1 wall walks
10-8-6-4-2 power cleans, moderate up to 185/125
OR
3 rounds for time w/7:00 cap:
6-10-14 mat lengths handstand walk
3-5-7 power snatches, moderate up to 185/125
*barbell on both options should be able to be completed as relatively quick singles
+
5:00-10:00 coach-led mobility