Weightlifting strength + chipper

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 – can be clean & jerk or snatch
+
For time w/10:00 cap:
100 single-arm DB hang clean to overhead, up to 50/35
1000′ shuttle run (20 x 25′ out & back)
+
5:00-10:00 coach-led mobility work