3 rounds as warm-up:
5/side single-leg prisoner good mornings
5-10 scap push-ups
+
Every :90 for 15:00 (10 sets):
1 power snatch, light/moderate
+
For time w/12:00 cap:
25 single-arm DB power cleans
25 single-arm DB shoulder-to-overhead
50 calories (your choice!)
25 single-arm DB shoulder-to-overhead
25 single-arm DB power cleans
*heavy DB
+
5:00-10:00 coach-led mobility