Hinge & press strength + hinge/press couplet
3 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
10 pvc squats – back or overhead
+
Every 2:30 for 15:00 (6 sets):
1 snatch-grip deadlift, 31X1
4-6 alternating DB Z press (so 2-3/side)
+
AMRAP in 8:00:
1 wall walk
2 power cleans, moderate/tough up to 205/145 (should be challenging enough that singles is the way to go)
2/4
3/6
and so on…
OR
For time w/8:00 cap:
12 power cleans, moderate/tough up to 225/155
24 mat lengths handstand walk
12 power cleans
+
5:00-10:00 coach-led mobility