3 rounds as warm-up:
5m slow bear crawl forward
5m slow bear crawl backward
3 pvc Kang squats
3 scap pull-ups
Every :60 for 10:00 (10 sets):
1 snatch pull + 1 power snatch
+
Every 2:00 for 10:00 (5 sets):
6-8 alternating DB floor presses from glute bridge
+
AMRAP in 5:00:
5 burpees
10 Russian kettlebell swings
20 double-unders
5:00-10:00 coach-led mobility
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