Weightlifting + intervals

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
15:00 to build to a tough (max?) ground-to-overhead single – your choice snatch/c&j, power/full
+
4 sets:
2:00 of [7 deadlifts + 5 power cleans + 3 shoulder-to-overhead]
:60 rest
*light/moderate up to 135/95
*pick-up where you left off each round
+
5:00-10:00 coach-led mobility work