3 rounds as warm-up:
5m slow bear crawl forward
5m slow bear crawl backward
5 pvc good mornings
5 T hand-release push-ups
Every :60 for 10:00 (10 sets):
1 snatch lift-off (basically a SGDL just to the knees w/a :01 pause before returning to the floor) + 1 snatch pull
+
Every :60 for 10:00 (5 sets of each):
1st: 2-3 L arm Z press
2nd: 2-3 R arm Z press
+
AMRAP in 5:00:
50 Russian kettlebell swings
Max burpees in remaining time
5:00-10:00 coach-led mobility
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