Hinge & press strength + little AMRAP
3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
+
Every 2:30 for 15:00 (6 sets):
2 snatch-grip deadlifts, 31X1
2 wall walks
+
AMRAP in 6:00:
40 empty barbell thrusters
300m run
max in remaining time burpee pull-ups
+
5:00-10:00 coach-led mobility