Hip extension & upper press strength + hinge/DU 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: 2 power clean singles or 2 power snatches singles
2nd: 1/side single-arm DB shoulder press – find a max by final set
+
3 rounds for time w/9:00 cap:
30 alternating DB snatches
90 double-unders
OR
3 rounds for time w/9:00 cap:
15 dual DB hang power cleans
90 double-unders
+
5:00-10:00 coach-led mobility