Hinge & press strength + ascending couplet options
3 rounds as warm-up:
6 pvc passthroughs
6 pvc good mornings
6 pvc squats – back or overhead
+
Every 2:30 for 15:00 (6 sets):
3 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)
+
AMRAP in 7:00:
3 deadlifts, moderate up to 205/145
3 bar-facing burpees or handstand push-ups
6/6
9/9
and so on…
OR
AMRAP in 7:00:
1 power clean, moderate/tough up to 225/155
1 mat length handstand walk
2/2
3/3
and so on…
+
5:00-10:00 coach-led mobility