Hinge & upper press strength + triplet
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):
3 snatch-grip deadlifts, 31X1
3-5/side single-arm DB Z presses
+
AMRAP in 7:30:
1 power clean
1 deadlift
1 bar-facing burpee or handstand push-up
2/2/2
3/3/3
and so on…
*moderate load that allows for solid clean singles throughout
OR
5 rounds for time w/7:30 cap:
12 deadlifts, 155/105
9 hang power cleans
6 shoulder-to-overhead
*I know, I know, a 7:30 AMRAP/cap?
+
5:00-10:00 coach-led mobility