Weightlifting + chipper

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
Every 2:30 for 15:00 (6 sets):
2 ground-to-overhead singles – your choice snatch or clean & jerk (or 1 snatch + 1 clean & jerk)
+
For time w/12:00 cap:
500/450m row (or equivalent ski/bike)
5 wall walks
500/450m row
20 handstand push-ups or dual DB shoulder-to-overhead
500/450m row
35 burpees
+
5:00-10:00 coach-led mobility work