Weightlifting tech/strength + chipper
3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 alternating DB snatches, light
+
Every :90 for 15:00 (10 sets):
1 clean & split jerk
*emphasis on solid jerk tech, keep loads moderate
+
For time w/10:00 cap:
50 alternating DB snatches
40 burpees
30 alternating DB snatches
20 burpees
+
5:00-10:00 coach-led mobility work