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 12:00 (12 total sets, 3 of each):
sets 1-3: 3 light hang squat cleans or snatches from just above the knees
sets 4-6: 2 moderate squat cleans or snatches from just below the knees
sets 7-9: 1 moderate squat cleans or snatches from the floor
sets 10-12: :20 max perfect push-ups
+
16:00 @ 90% aerobic w/a partner trading off completed rounds (if odd numbers go 1:1 work:rest or shadow another pair):
200m run
8 tough alternating DB rows from plank
+
5:00-10:00 coach-led mobility work
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