Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups)

A. Power clean, 10 x 1 moderate across or building to a heavy single; begin a rep every :60
+
Every 4:00 for 4 sets (will work out to about 2:00 of rest):
:60 wall sit @ just above parallel – unbroken is the goal, otherwise accumulate as much time as possible within the :60
:30 double-unders
12 heavy Russian kettlebell swings
+
5:00-10:00 coach-led mobility work

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