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 hang clean pull from :01 pause just below the knees
3 hang clean pulls from just below the knees
5/side single-arm DB Z presses
+
5 rounds for time w/7:00 cap:
3 wall walks
5 power cleans, light/moderate up to 135/95
7 deadlifts
+
5:00-10:00 coach-led mobility