Weightlifting complex + intervals

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
15:00 to build to a challenging but solid set of 3 deadlifts + 2 hang power cleans + 1 shoulder-to-overhead
+
3 sets:
3:00 of [15 calories + 12 deadlifts + 9 hang power cleans + 6 shoulder-to-overhead]
:60 rest
*moderate/tough up to 155/105
*pick up where you left off each round
+
5:00-10:00 coach-led mobility work