Weightlifting tech + DU/G2O
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: 3 clean-grip deadlifts, 31X1
2nd: 2-3 wall walks, slow & controlled
+
AMRAP in 10:00:
30 double-under
5 dual DB deadlifts
5 dual DB hang power cleans
5 dual DB shoulder-to-overhead
OR
For time w/10:00 cap:
180 double-unders
15 deadlifts, 185/125
12 power cleans, 185/125
9 shoulder-to-overhead, 185/125
+
5:00-10:00 coach-led mobility