Hinge & press strength + intervals
3 rounds as warm-up:
10 hollow rocks
10 alternating toe touches from plank
30 single-unders
+
Every 2:30 for 15:00 (6 sets):
3 power snatches
+
7 sets:
:60 of [30 double-unders + 6 hang power cleans @ 135/95 + max in remaining time strict handstand push-ups]
:60 rest
OR
7 sets for reps:
:60 of [2 wall walks + 12 Russian kettlebells swings + max double-unders in remaining time]
+
5:00-10:00 coach-led mobility