2 rounds as warm-up:
12 alternating DB snatches w/:01 pause overhead
6/side plank clamshells
3 standing broad jumps – sub-maximal throughout

Every :90 for 12:00 (8 sets):
1 power clean & split jerk
*moderate load allowing perfect technique/footwork
+
6:00 rest
+
6 rounds for reps w/a partner:
:60 power cleans, moderate up to 155/105 – should be able to consistently hit fast singles
:60 wall walks or strict handstand push-ups
*partners trade off every :30, if working solo you’ll work for :30 followed by :30 rest

5:00-10:00 mobility work – coach-led

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