Hinge & press strength + couplet options + accessory

3 rounds as warm-up:
10 alternating bird dogs
5 YTW
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 clean-grip deadlifts (touch-and-go on the multi-rep sets)
5-7 standing dual DB shoulder press
+
21-15-9 for time w/10:00 cap:
Power cleans, up to 135/85
Bar-facing burpees
OR
21-15-9 for time w/10:00 cap:
Power snatches, up to 135/85
Handstand push-ups (kipping or strict)
+
3 sets optional:
15 calf raises
15 tibialis raises
OR
5:00-10:00 coach-led mobility work

Weightlifting tech + triplet + accessory

3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc overhead squats
+
Every :90 for 15:00 (10 sets):
1 power snatch (or clean)
1 hang power snatch (or clean) from just below the knees
1 hang power snatch (or clean) from anywhere above the knees
+
4 rounds for time w/12:00 cap:
4 wall walks
6 power cleans, moderate/tough up to 185/125
48 double-unders
+
3-5 sets:
6-8 alternating DB curls
6-8 band face pulls
OR
5:00-10:00 coach-led mobility

Press & hinge strength + chipper + accessory

3 rounds as warm-up:
10 alternating bird dogs
5 YTW
+
Every 3:00 for 15:00 (5 sets):
2 touch-and-go clean-grip deadlifts
6-8 standing dual DB shoulder press
+
For time w/10:00 cap:
1000m row
50 single-arm DB hang clean & jerk
30 burpees w/lateral hop over the DB
+
3 sets optional:
15 calf raises
15 tibialis raises
OR
5:00-10:00 coach-led mobility work