Weightlifting tech + MWG intervals + accessory

2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 air squats w/alternating single-arm reach overhead
+
Every :90 for 15:00 (10 sets):
1 power clean or power snatch
1 hang power clean or hang power snatch from anywhere above the knees
*light/moderate loads that allow you to focus on 1 technical aspect of the lift (set-up, position passing the knees, full hip extensions, receiving footwork, front rack, hook-grip, etc.)
+
5 sets for reps:
2:00 of [250′ shuttle run (5 x 25′ out & back + 16 alternating DB snatches + max in remaining time burpees]
:60 rest
+
3 sets:
8-10 alternating DB curls
:30/side plank
OR
mobility work