Weightlifting + pull/squat couplet
3 rounds as warm-up:
10 pvc passthroughs
10 prisoner walking lunges
5 strict pull-ups or scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
1 clean pull
3 squat cleans
OR
1 snatch pull
3 squat snatches
+
2-4-6-8-10-12-14 for time w/10:00 cap:
Front squats, 95/65 – from the ground, full clean counts as 1st rep
Pull-ups or CTB pull-ups if proficient enough to hit consistent/fast singles
OR
1-2-3-4-5-6-7 for time w/10:00 cap:
Muscle-up
Squat clean, 185/115
+
5:00-10:00 coach-led mobility