3 rounds as warm-up:
5/side 1-arm DB push press w/:02 pause @ top
5/side DB suitcase deadlifts
:15/side plank
Every :90 for 15:00 (5 sets of each):
1st: 1 slow snatch pull (:03 to the knees before finishing the pull) + 1 snatch pull + 1 power snatch
2nd: :30 double-under practice
+
5 rounds for time w/10:00 cap:
15 kettlebell swings
9 burpees
+
5:00-10:00 mobility work – coach-led
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