Hinge strength + couplet
3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
1 power clean
2 hang power cleans from anywhere above the knees
+
AMRAP in 8:00:
2-4-6-8… wall walks
4-8-12-16… alternating DB snatches
OR
21-15-9 for time w/8:00 cap:
Strict handstand push-ups
Power cleans, 135/95
+
5:00-10:00 coach-led mobility