3 rounds as warm-up:
10 alternating toe touch from plank each rep
:10-:20 hang from bar
5 prisoner Kang squats
+
6 sets @ sustainable effort:
2:30 of [3 power snatch singles + 10-15 solid push-ups (or 5-10 strict handstand push-ups) + row/ski/bike calories in remaining time]
2:30 rest
+
5:00-10:00 coach-led mobility work
notes: same idea as 2 weeks ago – moderate/tough loading that allows for quality reps throughout, can adjust a bit set-to-set as needed… can opt for power cleans instead of snatches if overhead positions are limited from either a mobility or stability standpoint