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
Post results to comments.
A. 85-100
B. 110
34 HSPU, 53 KB swings (53#), 23 burpees