3 sets as warm-up:
20 single-unders
10 alternating DB snatches
5/side plank rotations
Every 2:30 for 15:00 (6 sets):
1 snatch pull
2 power snatches
+
10:00 @ 85% effort – sustainable pace w/emphasis on efficient & perfect movements:
10 push-ups or handstand push-ups
20 Russian kettlebell swings
40 double-unders
+
5:00-10:00 coach-led mobility
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