Snatch & press strength + press/jump/hinge EMOM
3 rounds as warm-up:
5 strict pull-ups or 5 scap pull-ups
5 scap push-ups
10 Russian kettlebell swings
+
Every :60 for 15:00 (5 sets of each):
1st: 2 snatch grip deadlifts, 31X1
2nd: 4 L-arm DB floor press, 30X1
3rd: 4 R-arm DB floor press, 30X1
+
Every :60 for 15:00 (5 sets of each):
1st: 6-12 handstand push-ups or 2-3 wall walks
2nd: 8 box-overs (jump to top of box, step-down on other side)
3rd: 6-12 alternating DB snatches, moderate & smooth
+
5:00-10:00 coach-led mobility