Hinge & scap strength + couplet
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):
2 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)
+
21-15-9 for time w/7:00 cap:
Deadlifts, light/moderate up to 225/155
Bar-facing burpees or handstand push-ups
OR
21-15-9 for time w/7:00 cap:
Power clean, 135/95
Ring dips
+
5:00-10:00 coach-led mobility