Weightlifting & press strength + chipper + accessory

2 rounds as warm-up:
:10-:30 handstand hold or 1-3 mat lengths handstand walk
3 nice & slow unweighted Jefferson curl
:30 relaxed hang from bar
+
Every 3:00 for 15:00 (5 sets):
1 snatch pull
2 hang snatches from just below the knees
3 hang snatches from anywhere above the knees
:15-:30 top of dip support or 3-6 strict dips (any variation – rings/bar/bench)
+
For time w/10:00 cap:
20 alternating DB snatches
30 burpees w/lateral hop/step over the DB
40 single-arm DB hang clean to overhead
50 calories – your choice
+
3 sets optional:
8-10/side single-leg calf raises
16-20 tibialis raises
OR
5:00-10:00 coach-led mobility work