Weightlifting tech & upper pulling strength + triplet + accessory

3 rounds as warm-up:
:20 supine plank or table hold
10 alternating toe touches from plank
5 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets of each):
5-4-3-2-1 hang squat snatches or hang squat cleans
5-10 dual DB bent-over rows or ring rows or alternating CTB pull-ups
+
Every 5:00 for 15:00 (3 sets):
4:00 of [400m run + max in remaining time of 4 front squats + 8 toes-to-bar]
:60 rest
*pick-up where you left of each set
+
3-5 sets:
:30/side plank
8-10 light band pull-aparts or face pulls
OR
mobility work