Weightlifting + intervals + accessory
2 rounds as warm-up:
10 slow alternating bird dogs
10 slow alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 2:00 for 10:00 (5 sets):
1 squat snatch + 1 overhead squat
OR
1 power snatch + 2 overhead squats
+
4 sets for total reps:
:90 strict pull-ups
:60 DB walking lunges, single DB held any way
:30 double-unders
:60 rest
+
3 sets:
4-6 dual DB curls
12-18 band tricep pressdowns
:30 hollow rock – emphasis on low back pressed into ground
OR
mobility work
*both if time allows