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):
5-4-3-2-1 hang power cleans
+
5 sets for double-under reps:
2:00 of [5/side tough single-arm DB hang clean to overhead + 300′ shuttle run (6 x 25′ out & back) + max double-unders in remaining time]
:60 rest
+
3 sets:
20 alternating dual DB curls
20 band tricep pressdowns
:30 hollow rock – emphasis on low back pressed into ground
OR
mobility work
*both if time allows