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):
2 clean pulls from :01 pause just below the knees on the way up (drop & reset between reps)
3-6 dual DB Z press
+
AMRAP in 7:00:
1 wall walk
3 power cleans, moderate up to 205/145
2/6
3/9
and so on, adding 1 WW and 3 PCs each round
*barbell load should allow for relatively quick singles throughout
+
5:00-10:00 coach-led mobility