Weightlifting + triplet
3 rounds as warm-up:
10 pvc passthroughs
5 pvc Kang squats
5 strict hanging knee raises or 5 strict toes-to-bar
+
Every 2:30 for 15:00 (6 sets):
1 clean pull
2 squat cleans
OR
1 snatch pull
2 squat snatches
+
For time w/15:00 cap:
50-40-30-20-10 double-unders
10 pull-ups
10 dual DB squats
*so 50/10/10, 40/10/10, and so on…
OR
3 rounds for time w/15:00 cap:
84 double-unders
15 overhead squats, 115/75
9 muscle-ups
+
5:00-10:00 coach-led mobility