Snatch tech + press/hinge EMOM
3 rounds as warm-up:
5 prisoner good mornings
10 pvc passthroughs
10 alternating toe touches from plank
+
Every 2:30 for 15:00 (6 sets):
1 snatch-grip deadlift
1 snatch pull
2-3 power snatches
+
Every :60 for 15:00 (5 sets of each):
1st: 5-10 strict handstand push-ups or 1-3 wall walks
2nd: 5-10 fast burpees (should take no more than :30 each round)
3rd: 15 unbroken kettlebell swings
+
5:00-10:00 coach-led mobility