Snatch/clean tech + push/jump/sprint EMOM
3 rounds as warm-up:
5/side light windmills
:15/side plank
:10-:20 relaxed hang from bar
+
Every 3:00 for 15:00 (6 sets):
3-6 hang power snatches or hang power cleans
6-9 scap push-ups
+
Every :60 for 15:00 (5 sets of each):
1st: 6-12 handstand push-ups or 2-3 wall walks
2nd: 6 box-overs (jump to top of box, step-down on other side)
3rd: 6-12 calories @ high effort – should take less than :20 each round
+
5:00-10:00 coach-led mobility work