Hinge & press strength + couplet
3 rounds as warm-up:
10 pvc passthroughs
10 light Russian kettlebell swings
5 goblet squats
+
Every 3:00 for 15:00 (5 sets):
3 clean- or snatch-grip deadlifts, 31X1
6-12 strict handstand push-ups or seated DB shoulder presses
+
AMRAP in 7:00:
3 bar-facing burpees
3 power cleans or power snatches, light/moderate up to 135/95
6/6
9/9
and so on…
+
5:00-10:00 coach-led mobility