Weightlifting & press strength + triplet
3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
+
Every 2:30 for 15:00 (6 sets):
2 hang power snatches from anywhere above the knees
2-4 dual DB Z presses
+
AMRAP in 8:00:
16 alternating DB snatches
48 single-unders (yep, singles for everyone!)
16 calories – your choice
OR
AMRAP in 8:00:
8 mat lengths handstand walk (4 out & back)
24 criss-cross single-unders
16 calories – your choice
+
5:00-10:00 coach-led mobility