Hinge & press strength + hinge/press couplet
3 rounds as warm-up:
6 pvc passthroughs
6 pvc good mornings
6 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
3 clean-grip deadlift 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)
+
AMRAP in 7:00:
1 wall walk
14 Russian kettlebell swings
2/14
3/14
and so on…
OR
3 power cleans, 185/125
3 strict handstand push-ups
3/6
3/9
and so on…
+
5:00-10:00 coach-led mobility