Weightlifting + ascending couplet
2 rounds as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
5-10 strict pull-ups
+
Every 2:00 for 14:00 (7 sets):
2 ground-to-overhead any way (so c&j or snatch, your choice)
*build to moderate/tough, touch-and-go only if you’re proficient already, otherwise take a few seconds to reset on the ground between reps
+
AMRAP in 7:00:
3 ground-to-overhead, light up to 95/65
3 handstand push-ups or bar-facing burpees
6/6
9/9
and so on…
+
5:00-10:00 coach-led mobility