Snatch positions + AMRAP
3 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 2:00 for 12:00 (6 sets, 2 sets of each variation):
sets 1-2: 3 hang power snatches from anywhere above the knees
sets 3-4: 3 hang power snatches from just below the knees
sets 5-6: 3 power snatches
+
4 rounds::
:60 strict deficit handstand push-ups or tough dual DB shoulder-to-overhead
:60 kettlebell swings, moderate/tough
:60 calories – your choice
:60 rest
+
3 sets:
8 alternating DB curls, light
:30-:60 superman or Sorensen hold
OR
mobility work
*both if time allows