3 rounds as warm-up:
5 pvc passthroughs
5 pvc overhead squats
5 pvc good mornings
+
Every 2:00 for 12:00 (6 sets):
1 snatch
OR
1 clean
*full or power
+
6:00 rest
+
AMRAP in 12:00:
12 T hand-release push-ups
12 row calories

OR

same warm-up
+
AMRAP in 12:00:
Handstand push-ups, row 18 calories every time you break
+
6:00 rest
+
12:00 to build to a heavy snatch or clean
+
5:00-10:00 coach-led mobility