3 rounds as warm-up:
8 alternating DB snatches
15m bear crawl
30 single- or double-unders
Every :90 for 15:00 (10 sets of each):
1 clean grip deadlift
1 power clean
1 shoulder-to-overhead (push press or any jerk)
+
For time w/10:00 cap:
30 deadlifts, 225/155
800m run
*load should allow all reps to be completed w/quality form in under 3:00, adjust loading appropriately
5:00-10:00 mobility work – coach-led
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