Press & unilateral hinge strength + run/snatch
3 rounds as warm-up:
5 hanging knee raises w/short pause @ top
10 alternating toe touches from plank
5 slow prisoner good mornings
+
Every :90 for 15:00 (5 sets of each):
1st: 2-3 barbell shoulder presses, 11X1
2nd: 4-6 alternating dual DB crossbody Romanian deadlifts, slow & controlled still but likely heavier than last week again
+
AMRAP in 10:00:
300m run (or equivalent row/ski/bike)
30 alternating DB snatches
OR
AMRAP in 10:00:
400m run
20 power snatches, 95/65
+
5:00-10:00 coach-led mobility