Weightlifting & press strength + WMG intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
9 pvc good mornings
6 pvc muscle cleans or muscle snatches
+
Every 3:00 for 15:00 (5 sets):
3 hang power cleans
6-9 dual DB Z press
+
5 rounds for reps:
2:00 of [10 alternating DB snatches + run to 2nd pole & back + remaining time burpees w/lateral hop/step over the DB]
:60 rest
+
3-5 sets:
:30/side plank
OR
mobility work