Hinge & press strength + couplet
2 rounds as warm-up:
15m forward bear crawl
15m backward bear crawl
15-30 single- or double-unders
+
Every 2:30 for 15:00 (6 sets):
1 power snatch – moderate & solid
4-6 dual DB bench press
+
3 rounds for time 10:00 cap:
450m row or bike/ski equivalent
15 shoulder-to-overhead – barbell up to 95/65 or equivalent feel w/dual DBs
+
3-5 sets:
8-10 band curls
8-10 band tricep pressdowns
OR
mobility work
*both if time allows