3 rounds as warm-up:
10m slow bear crawl
10m fast bear crawl
:10-:30 2-arm passive hang from bar or 1-3 dead hang to inverted (keep everything easy from a variation/reps standpoint)
3 burpee broad jumps
Every 2:30 for 15:00 (6 sets):
1 snatch lift off w/:03 pause just below the knees
1 snatch pull w/:03 eccentric
3 hang snatch pulls from just below the knees
5 slow band passthroughs (standing or from bottom of squat)
+
AMRAP in 7:00:
5 handstand push-ups (only if they are already really solid to full depth) or 10 perfect push-ups
10 Russian kettlebell swings, challenging but unbroken
30 double-unders
+
5:00-10:00 mobility work – coach-led
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