Hinge strength & press gymnastics + 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):
1 clean-grip deadlift
4-8 dual DB bench press
+
AMRAP in 7:00:
1 wall walk
2 alternating DB snatches, heavy
2/4
3/6
and so on…
+
5:00-10:00 coach-led mobility