Weightlifting + couplet
3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
3 snatch-grip deadlifts
2 power snatches
1 hang power snatch
+
For time w/12:00 cap:
3 rounds of [9 deadlifts + 9 bar-facing burpees]
3 rounds of [7 deadlifts + 7 bar-facing burpees]
3 rounds of [5 deadlifts + 5 bar-facing burpees]
*light DL up to 135/95
+
5:00-10:00 coach-led mobility