2 sets as warm-up:
12 alternating DB curl & presses
3 DB goblet squats, 5511
:10-:20 hanging knee raise or L-hang

A. Back squat, 4-3-2, 20X2; begin a set every 3:00
+
Every :60 for 8:00 (8 sets):
1 snatch + 1 hang snatch
*light loads, can be squat or power, and below/above the knees for the hang
+
3 rounds for time w/12:00 cap:
30 kettlebell swings
15 perfect push-ups or handstand push-ups
+
5:00-10:00 coach-led mobility

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