Weightlifting tech + triplet

3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead
20-30 single- or double-unders
+
Every 3:00 for 15:00 (5 sets):
3-4 overhead squats or front squats from the ground – full snatch/clean for 1st rep if possible even if it limits weight a bit
6-8/side 3-point DB rows
+
5 rounds for time w/15:00 cap:
10 strict pull-ups or tough Australian CTB pull-ups
50′ unweighted walking lunges (25′ turnaround)
500′ shuttle run (25′ turnaround)
+
5:00-10:00 coach-led mobility work