Hip extension & upper press strength + push/swing couplet
2 rounds as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
:30 relaxed hang from bar
+
Every :90 for 15:00 (5 sets of each):
1st: 3 power clean singles OR power snatches
2nd: 3-6 dual DB shoulder-to-overhead, tough w/a pause overhead each rep
+
For time w/9:00 cap:
30-24-18-12-6 perfect push-ups OR 15-12-9-6-3 ring dips
6-12-18-24-30 Russian kettlebell swings
+
5:00-10:00 coach-led mobility