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):
3 power cleans singles
a few dips or :10-:30 top of dip support – your choice rings or bar for both
+
AMRAP in 7:00:
3 bar-facing burpees
3 deadlifts, light/moderate up to 205/145
6/6
9/9
and so on…
+
5:00-10:00 coach-led mobility