Snatch & press strength + cal/DP couplet
3 rounds as warm-up:
5 strict pull-ups or 5 scap pull-ups
10 alternating toe touches from plank
10 alternating single-arm DB snatches, light
+
Every :60 for 15:00 (5 sets of each):
1st: 3 snatch grip deadlifts, 31X1
2nd: 6 L-arm DB floor press, 30X1
3rd: 6 R-arm DB floor press, 30X1
+
10:00 @ high but sustainable effort:
20/15 calories – your choice
10 alternating single-arm DB Devil’s press, tough
+
5:00-10:00 coach-led mobility