Weightlifting complex + chipper
3 rounds as warm-up:
10 Russian kettlebell swings
1-2 slow & controlled wall walks
:30 supine plank or table hold
+
Every 3:00 for 15:00 (5 sets):
3 deadlifts
2 power cleans
1 shoulder-to-overhead any way
*does not have to be touch-and-go but get all 6 reps completed within :30 each set
+
For time w/8:00 cap:
20 power cleans or power snatches, moderate up to 185/125 (135/95 if snatching)
800m run
*load should require/reward quick singles
+
5:00-10:00 coach-led mobility