Weightlifting & SA pressing strength + intervals
3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 alternating DB snatches, light
+
Every 3:00 for 15:00 (5 sets):
3 power clean singles, moderate/tough
6/side single-arm standing KB/DB shoulder press
+
3 rounds for reps:
:60 single-arm DB hang clean & jerk – switch sides as needed/desired
:60 burpees
:60 calories – you choice
:60 rest
+
5:00-10:00 coach-led mobility work