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: 1 power clean or 1 power snatch
2nd: 3-5/side single-arm DB/KB shoulder shoulder-to–overhead – build to a tough final set
+
For time w/10:00 cap:
80 alternating DB snatches
160 double-unders
OR
80 double-unders
40 power cleans, 135/95
80 double-unders
+
5:00-10:00 coach-led mobility