Weightlifting tech & upper pulling strength + triplet intervals + accessory

3 rounds as warm-up:
5 scap push-ups
5 supine scap push-ups
5 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets of each):
3-3-3-3-3 hang squat snatches or hang squat cleans
6-9 dual DB bent-over rows or ring rows or Australian CTB pull-ups
+
Every 5:00 for 15:00 (3 sets):
7 toes-to-bar
14 dual DB or sandbag on shoulder/back walking lunges
7 toes-to-bar
500/450m row or ski or 1000/900m bike erg
*select loading to allow for at least :60 rest each set
+
3-5 sets:
:30/side plank
10 band pull-aparts or face pulls
OR
mobility work