3 rounds as warm-up:
5 pvc passthroughs
5 pvc overhead squats
5 pvc good mornings
+
Every 2:30 for 15:00 (6 sets):
1 clean pull or snatch pull
1 power clean or power snatch
OR
2 touch-and-go power snatches
*opt for the pull/lift combo if you’re still learning solid mechanics & hips-bar contact
+
For total reps:
2:30 of [5 burpees + 10 Russian kettlebell swings]
2:30 rest
2:30 of [20 double-unders + 5 burpees]
2:30 rest
2:30 of [10 Russian kettlebell swings + 20 double-unders]
+
5:00-10:00 coach-led mobility