Weightlifing & 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):
5 clean-grip deadlifts, 31X1
:30 plank, handstand hold, or top of dip hold (bar or rings)
+
AMRAP in 9:00:
9 power cleans
12 bar-facing burpees
30 double-unders
+
5:00-10:00 coach-led mobility