Hinge & press strength + triplet
3 rounds as warm-up:
5 scap pull-ups
10 pvc passthroughs
10 alternating prisoner reverse lunges
+
Every 3:00 for 15:00 (5 sets):
1 snatch-grip deadlift, 31X1 (so complete the :03 descent to finish each rep
3-5 standing dual DB Arnold presses, 21X1
+
For time/reps w/12:00 cap:
180 double-unders
90 calories – your choice
45 burpees or handstand push-ups
*partition all work as needed again to get the fastest time to complete all work or most possible reps completed within the 12:00 – if you’re still working toward DUs, complete the cals & burpees/HSPUs as quickly as possible and spend any remaining time attempting DUs (no singles)
+
5:00-10:00 coach-led mobility