Weightlifting + run/g2o/run
2 rounds as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
5-10 strict pull-ups
+
Every 2:30 for 15:00 (6 sets):
2 power cleans
1 shoulder-to-overhead
OR
3 power snatches
*build to tough
+
For time w/10:00 cap:
400m run
30 ground-to-overhead, up to 135/95
200m run
+
5:00-10:00 coach-led mobility