Hinge & press strength + couplet
3 rounds as warm-up:
6 pvc passthroughs
6 pvc good mornings
6 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
5 snatch-grip deadlifts w/a :01 pause just below the knees on the way up & :03 descent
:30 plank, handstand hold, or top of dip hold (bar or rings)
+
10-9-8-7-6-5-4-3-2-1 for time w/10:00 cap:
Deadlifts, moderate up to 205/145
Bar-facing burpees
+
5:00-10:00 coach-led mobility