Weightlifting + chipper

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
Every :90 for 15:00 (10 sets):
1 power clean
1 shoulder to overhead
+
For time w/10:00 cap:
50 single-arm DB snatches
50 single-arm DB hang clean to overhead
10 shuttle runs (1 = 25′ out & back)
*same moderate DB load for both movements
+
5:00-10:00 coach-led mobility work