Weightlifting tech + pull/squat
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 (10 sets):
1 solid squat clean & jerk (any variation) or 1 soliid squat snatch
+
AMRAP in 10:00:
10 row calories
10 wall balls
10 pull-ups
10 wall balls
OR
2 rounds for time w/10:00 cap:
33 CTB pull-ups
21 squat cleans, 115/75
+
5:00-10:00 coach-led mobility