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)
Every :60 for 9:00 (9 sets):
sets 1-3: 3 light power power snatches OR* 6 light alternating DB snatches
sets 4-6: 2 moderate power snatches OR 4 moderate alternating DB snatches
sets 7-9: 1 tough power snatches OR 2 tough alternating DB snatches
*select DB snatches if you have any overhead mobility issues
+
18:00 @ 90% aerobic w/a partner trading off completed rounds (if odd numbers go 1:1 work:rest or shadow another pair):
6 toes-to-bar or 3 bar muscle-ups if proficient
9 no push-up burpees – perfect plank position @ bottom of each rep, no sagging hips!
18/12 row calories
+
5:00-10:00 coach-led mobility work
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