MGW intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc Kang squats
+
Every 6:00 for 30:00 (5 sets):
400m run or equivalent ski/bike/row
5 wall walks
6 power snatches or power cleans
*load should be tough enough to make singles the way to go throughout
+
3-5 sets:
:15-:30 hollow hold or rock
15-20 band curls
OR
mobility work