Hinge & press strength + triplet or 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):
2 snatch-grip deadlifts, 31X1
6-8 alternating DB Z press (so 3-4/side)
+
4 rounds for time w/8:00 cap:
4 power cleans, moderate up to 205/145 (should be able to be done as singles throughout)
6 bar-facing burpees
8 deadlifts, same load as the cleans
10 push-ups
OR
AMRAP in 8:00:
1 power clean, moderate up to 225/155
1 mat length handstand walk
2/2
3/3
and so on…
+
5:00-10:00 coach-led mobility