Squat/pull couplet + accessory work
2 rounds as warm-up:
:20 hang from bar
10 pvc passthoughs
5 pvc overhead squats
+
5:00-10:00 to build to a moderate squat clean or squat snatch single for the day – nothing maximal, just heavier than the bar you’ll be using for the AMRAP
+
AMRAP in 7:00:
7 front squats, up to 135/95
7 toes-to-bar
28 double-unders
OR
AMRAP in 7:00:
7 overhead squats, 135/95 from the ground
7 muscle-ups – ring or bar
28 double-unders
*bar starts on the ground, full depth clean or snatch counts as 1st rep
+
Every :60 for 15:00:
1st: :05-:10/side bottom of pistol hold w/foot flat, can support w/hand on upright)
2nd: 15 band pull-aparts
3rd: :30 Russian twists
+
5:00-10:00 coach-led mobility