Weightlifting testing + intervals

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
15:00 to build to a ground-to-overhead max – your choice c&j/snatch, power/full
+
5 sets for total calories:
2:00 of [9 deadlifts + 7 hang power cleans + 5 shoulder-to-overhead + max in remaining time calories]
:60 rest
*moderate/tough up to 155/105,
+
5:00-10:00 coach-led mobility work