3 sets as warm-up:
5/side light single-arm/single-leg DB Romanian deadlifts, 4010
5/side plank rotations
20-30 single-unders
Every 3:00 for 12:00 (4 sets):
2 snatch-grip deadlifts, 31X1
:10 rest
1 snatch pull
:10 rest
5-10 slow band passthroughs
+
Every :60 for 16:00 (4 sets of each) – treat as active recovery from yesterday:
1st: :30 bike or row – easy
2nd: :15-:30 table hold
3rd: :30 bike or row – easy
4th: :15-:30 bent-knee hollow hold w/emphasis on rounded low back
+
5:00-10:00 mobility work – coach-led
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