Snatch strength + pull/SL/DU EMOM
3 rounds as warm-up:
5/side light windmills
5 scap push-ups
:10-:20 relaxed hang from bar
+
Every 3:00 for 15:00 (6 sets):
3-6 overhead squats – from the ground or out of the rack
3-6 scap pull-ups
+
Every :60 for 15:00 (5 sets of each):
1st: 6-12 pull-ups – tough variation
2nd: 36′ (3 mats lengths out & back) walking lunges, dual DBs at shoulders
3rd: 36 double-unders or 72 single-unders
+
5:00-10:00 coach-led mobility work