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 total sets, 3 of each):
sets 1-3: 3 light hang power cleans or snatches from just above the knees
sets 4-6: 2 moderate power cleans or snatches from just below the knees
sets 7-9: 1 moderate/tough power clean or snatch from the floor
+
4 rounds for total reps (cals + reps):
:30 row
:30 rest
:60 burpees
2:00 rest
+
5:00-10:00 coach-led mobility work
Post results to comments.