Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 5 jumping air squats)
10:00 to build to a tough snatch OR 1 every :60 for 10 sets moderate if still getting a feel for the movement…
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For time in teams of 2:
27 wall balls
21 pull-ups or 7 muscle-ups
(rest while partner completes the round of 27/21)
21 wall balls
15 pull-ups or 5 muscle-ups
(rest while partner completes the round of 21/15)
15 wall balls
9 pull-ups or 3 muscle-ups
(rest while partner completes the round of 15/9)
*CTB pull-ups if proficient, heavy wall ball if the usual 20/14 is relatively easy…
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5:00-10:00 coach-led mobility
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