Hinge & press strength + little couplet
3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
1 snatch-grip deadlift @ 31X1
1 snatch pull
1 power snatch
2-3 wall walks or 2-6 mat lengths handstand walk or :30 slow bear crawl
+
AMRAP in 10:00:
10 hang power cleans – your choice DBs or barbell, shoulder be able to do 10 unbroken when fresh (but likely have to break on subsequent round)
200m run or 250m row or 1000m bike
+
5:00-10:00 coach-led mobility