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):
3 clean pulls from :01 pause just below the knees on the way up (drop & reset between reps)
4-8 dual DB Z press
+
3 rounds for time w/10:00 cap:
15 deadlifts, light up to 185/125
15 bar-facing burpees
OR
3 rounds for time w/10:00 cap:
10 power cleans, 185/125
20 handstand push-ups
+
5:00-10:00 coach-led mobility