3 rounds as warm-up:
15m bear crawl
15m walking lunges
10 bent hollow rocks
Every :90 for 15:00 (5 sets of each):
1st: 1 snatch-grip deadlift + 1 snatch pull + 1 power snatch
2nd: 3-6 strict handstand push-ups or
+
For total time:
3 rounds of (10 bar-facing burpees + 10 power snatches @ 75/55)
3:00 rest
30 bar-facing burpees
300m run or 300m row
+
5:00-10:00 coach-led mobility
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