Weightlifting tech & upper pulling strength + AMRAP + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
5 goblet squat curl to halo
+
Every 3:00 for 15:00 (5 sets of each):
4-5 hang squat snatch or hang squat clean, light & smooth
8-10 Australian CTB pull-ups
+
AMRAP in 7:00:
1 toes-to-bar
2 goblet alternating KB goblet reverse lunges
2/4
3/6
and so on
+
3-5 sets:
:30/side plank
12 light band pull-aparts or face pulls
OR
mobility work