Weightlifting & upper press strength + chipper + accessory

3 rounds as warm-up:
1 slow wall walk or 1-2 mat lengths handstand walk
2 nice & slow unweighted Jefferson curl
:30 relaxed hang from bar
+
Every 3:00 for 15:00 (5 sets):
1 snatch-grip deadlift
1 snatch high pull
1 power snatch
4-8 dual DB bench press or floor press
+
For time w/10:00 cap:
50 alternating single-arm DB snatch
40 burpees w/lateral hop over the DB
30 calories – your choice
+
3 sets optional:
9-12 calf raises
12-15 tibialis raises
OR
5:00-10:00 coach-led mobility work