3 rounds:
3 slow & controlled inchworms
10 alternating 1-arm DB snatches w/:01 pause overhead
:30 hollow hold
+
Every 2:00 for 16:00 (4 sets of each):
1st: 6-6-4-4 close-grip bench press, 30X1
2nd: 15-20 unbroken Russian kettlebell swings, moderate/tough
+
AMRAP in 8:00:
4/side 1-arm DB hang clean & jerk, heavy
8 burpees w/lateral hop over the DB
+
5:00-10:00 coach-led mobility