Hinge & press 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):
3 hang power cleans from anywhere above the knees
6 dual DB Z presses
+
AMRAP in 8:00:
8 T hand-release push-ups
16 Russian kettlebell swings
24 double-unders
OR
AMRAP in 8:00::
4 strict handstand push-ups
8 alternating DB hang snatches, tough
24 double-unders
+
5:00-10:00 coach-led mobility