2 rounds as warm-up:
10 alternating toe touches from plank
5 pvc passthroughs
5 overhead squats w/pvc pipe or empty bar
5 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
1 snatch-grip Romanian deadlift
1 hang snatch pull
1 hang power snatch
:15-:30 table hold
OR
15:00 to build to hang power snatch triple from anywhere above the knees
+
For time w/9:00 cap:
30 alternating DB snatches
150 double-unders or 150 single-unders
30 alternating DB snatches
OR
30 hang power snatches, 75/55
150 double-unders
30 hang power snatches, 75/55
+
5:00-10:00 coach-led mobility