Weightlifting + press/hinge/run
2 rounds as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
5-10 strict pull-ups
+
Every 2:00 for 12:00 (6 sets):
1 power clean
1 shoulder-to-overhead
1 power clean
*build to tough, can drop & reset before 2nd clean
+
For time w/12:00 cap:
3 rounds of [5 wall walks + 10 tough dual DB power cleans]
800m run
OR
For time w/12:00 cap:
600m run
30 strict handstand push-ups
30 alternating DB snatches, 75/50+
+
5:00-10:00 coach-led mobility