3 sets as warm-up:
20 single-unders
10 double-unders (or 20 more single-unders)
5/side single-arm/single-leg DB Romanian deadlifts
5/side plank clamshells

Every 2:00 for 14:00 (7 sets):
1 power snatch from a :01 pause just below the knees
1 power snatch
*moderate loads you can move well
+
For reps:
5:00 strict handstand push-ups, ring dips, or push-ups
:60 rest
3:00 kettlebell swings
:60 rest
:60 burpees
+
5:00-10:00 coach-led mobility

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