Weightlifting + easy EMOM
2 rounds as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
5 strict pull-ups
+
Every 2:30 for 15:00 (6 sets):
2-3 cleans
or
2-3 snatches
*build to moderate
+
Every :60 for 15:00 (5 sets of each):
1st: 1/side Turkish get-up or 10-15 wall balls if not competing tomorrow
2nd: 10-15 light band pull-aparts or 5-10 pull-ups if not competing tomorrow
3rd: :30 row/bike/ski @ moderate effort
+
5:00-10:00 coach-led mobility