Weightlifting + triplet

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 pvc front squats or overhead squats
+
Every :90 for 15:00 (10 sets):
1 squat snatch or 1 squat clean, building from moderate so last 2-3 sets are tough but solid
+
2 rounds for time w/12:00 cap:
30 air squats
300m run
30 air squats
30 pull-ups
+
5:00-10:00 coach-led mobility work