Hinge & upper press strength + chipper

3 rounds as warm-up:
10 light alternating hang DB snatches
5-10 push-ups
:30 supine plank or table hold
+
Every 3:00 for 15:00 (5 sets):
5 clean-grip deadlifts, 21X1
10 alternating DB/KB Z presses
+
For time w/8:00 cap:
400m run
40 DB hang power snatches, moderate/tough – can switch arms as needed throughout
40 line-facing burpees
+
5:00-10:00 coach-led mobility