Hinge strength + intervals + accessory

2 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 2:00 for 10:00 (5 sets):
2-3 power clean or power snatch singles, moderate & crisp
+
4 sets for total calories:
3:00 of [15 calories + 12 dual DB deadlifts + 9 dual DB hang power cleans + 6 dual DB shoulder-to-overhead + calories in remaining time]
:60 rest
+
3 sets:
8-12 dual DB curls
8-12 dual DB supine tricep extensions
OR
mobility work
*both if time allows