Back squat & pull strength + couplet
3 rounds as warm-up:
5 scap pull-ups
10 pvc passthroughs
5 pvc back squats w/pause in the hole – get comfortable down there, heels on ground, knees tracking over feet, neutral spine!
+
Every 3:00 for 15:00 (5 sets):
5 back squats
5 strict pronated pull-ups (add weight or band assistance to make each set unbroken and moderately challenging)
+
10 rounds for time w/10:00 cap:
6 toes-to-bar
3 dual DB squat cleans, tough
OR
For time w/10:00 cap:
10 squat cleans, 135/95
30 toes-to-bar
10 squat cleans
30 toes-to-bar
10 squat cleans
+
5:00-10:00 coach-led mobility