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 snatch
OR
1 clean
*full or power
+
AMRAP in 10:00:
10 toes-to-bar or pull-ups (your choice)
200m run
OR
same warm-up
+
AMRAP in 15:00:
Muscle-ups (ring or bar), run 400m every time you break
+
10:00 to build to a max snatch or clean
+
5:00-10:00 coach-led mobility