Hinge & press strength + chipper (w/a break)

3 rounds as warm-up:
10 alternating toe touches from plank
10 Russian kettlebell swings
:30 supine plank or table hold
+
Every 3:00 for 15:00 (5 sets):
2 hang power cleans from just below the knees
6-10 dual DB/KB Z press
+
For time w/15:00 cap:
1000′ shuttle run
50 alternating DB snatches
3:00 rest
50 burpees w/lateral hop over the DB
1000′ shuttle run
+
5:00-10:00 coach-led mobility