3 sets as warm-up:
5/side light single-arm/single-leg DB Romanian deadlifts, 4010
5/side plank rotations
20-30 single-unders

Every 2:30 for 10:00 (4 sets):
1 snatch-grip deadlift
1 snatch pull
1 hang snatch pull
:10-:20 rest
5-10 slow band passthroughs
+
Every :60 for 20:00 (5 sets of each) – treat as active recovery from yesterday:
1st: :15-:30 table hold
2nd: :15-:30 bent-knee hollow hold w/emphasis on rounded low back
3rd: :60 row/bike/ski
4th: rest
+
5:00-10:00 mobility work – coach-led

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