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 (5-10m overhead duck walk + :20 hollow hold)
Every :60 for 10:00:
1 moderate hang power snatch OR 1 hang power clean, solid reps over absolute load OR if you’re already efficient and in the mood to build to a heavy single, go for it…
+
AMRAP in 20:00 w/a partner, trade off movements:
60 double-unders or 80 single-unders
20 row calories
10 burpee box jump-overs (or step-overs)
+
5:00-10:00 coach-led mobility work
Post results to comments.