3 sets as warm-up:
5/side 1-arm DB shoulder press
10 alternating KB pull-throughs
:20 hollow rock or tuck knee hang from bar/rings
Every :60 for 10:00:
1 moderate power snatch or 1 power clean OR if you’re already efficient and in the mood to build to a heavy single, go for it…
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Every :60 for 20:00 (5 sets of each) all @ moderate, sustainable effort – no drop-off round-to-round:
1st: :30 perfect hand-release push-ups
2nd: :30 kettlebell swings, light/moderate
3rd: :30 double-unders
4th: :30 row
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5:00-10:00 coach-led mobility work
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