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):
1 clean pull from :01 pause just below the knees on the way up (drop & reset between reps)
1 clean pull (no pause
5 dual DB Z press
+
7 rounds for time w/7:00 cap:
7 power cleans, light/moderate up to 135/95
7 bar-facing burpees
+
5:00-10:00 coach-led mobility