3 rounds as warm-up:
5 scap push-ups
5 prisoner Kang squats
:10-:20 relaxed hang from bar
+
Every 3:00 for 30:00 (10 sets):
1 power snatch or power clean (whichever you didn’t do Monday if you were here)
5 bar-facing burpees
200m run or equivalent row/bike/ski
+
5:00-10:00 coach-led mobility work
notes: same idea as last week, adjust loading & aerobic movement distance to allow for :60-:90 rest each round