For completion as warm-up:
2:00 easy row/bike/run
+
3 rounds easy:
2 slow & deliberate inchworms
3/side 1-arm DB snatches
4/side 1-arm DB hang clean & jerk
Every :90 for 15:00 (5 sets or each):
1st: 2 clean-grip deadlifts, 41X1 – build in weight as you go
2nd :30 plank march
+
5 sets for total reps:
2:00 of [3 power cleans up to 135/85 + 6 burpees + 18 double-unders]
:60 rest
*pick up where you left off each round
+
5:00-10:00 mobility work – coach-led
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