Weightlifting strength + chipper
3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 alternating DB snatches, light
+
12:00 to build to a heavy snatch (your choice power/full) – max if feeling good
+
For time w/12:00 cap:
9 wall walks
15 Russian kettlebell swings
21 hand-release push-ups
27 Russian kettlebell swings
33 burpees
39 Russian kettlebell swings
+
5:00-10:00 coach-led mobility work