Lifting + breathing + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc Kang squats
+
10:00 to build to a tough power clean or power snatch single
+
5:00 rest
+
AMRAP in 15:00:
18/15 calories – your choice
12 burpees over the bar
+
3-5 sets:
:15-:30 hollow hold or rock
10-15 band curls
OR
mobility work