Weightlifting tech + squat/pull/run chipper
3 rounds as warm-up:
2 plank walk-outs
3 KB goblet squat curl to halo
40 single-unders
+
Every 2:30 for 15:00 (6 sets):
1 squat snatch or 1 overhead squat
*keep everything moderate & solid, get in :15-:30 relaxed hang during rest
+
For time w/10:00 cap:
50 wall balls
45 toes-to-bar
400m run
+
5:00-10:00 coach-led mobility