Weightlifting + DB complex
3 rounds as warm-up:
7 pvc passthroughs
7 pvc overhead squats
7 pvc good mornings
:30 relaxed hang from bar
+
Every :90 for 15:00 (10 sets):
1 solid power clean & jerk (any variation) or 1 soliid power snatch
+
10 rounds for time w/10:00 cap:
5 dual DB deadlifts
4 dual DB power cleans
3 dual DB front squats
*each round of 5/4/3 must be completed unboken
+
5:00-10:00 coach-led mobility