Weightlifting + easy EMOM
2 rounds as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
5 strict pull-ups
+
Every 2:30 for 15:00 (6 sets):
2-3 squat cleans
or
2-3 squat snatches
*all sets light/moderate if you’re competing tomorrow, if not then you can push the loading a bit to end heavy
+
Every :60 for 15:00 (5 sets of each):
1st: 10 alternating single-arm DB power cleans
2nd: :30 plank on ground
3rd: :30 row/bike/ski @ moderate effort
+
5:00-10:00 coach-led mobility