Weightlifting strength + 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:
30 single-arm DB hang clean to overhead, moderate/tough
12 shuttle runs (1 = 25′ out & back)
30 single-arm DB hang clean to overhead
12 shuttle runs
30 single-arm DB hang clean to overhead
+
5:00-10:00 coach-led mobility work