3 rounds as warm-up:
5/side single-leg prisoner good mornings
5-10 scap push-ups
+
Every :60 for 12:00 (12 sets):
1 power snatch, light/moderate
+
For time w/12:00 cap:
30 calories – your choice row/bike/ski
30 sit-ups w/fingertips touching temples throughout
30 alternating single-arm DB power cleans, heavy
30 sit-ups w/fingertips touching temples throughout
30 calories
+
5:00-10:00 coach-led mobility