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 :90 for 15:00 (5 sets of each):
1st: 3-position power snatch (high hang + just below knees + floor), solid reps over absolute load, opt for cleans in overhead position is tough
2nd: max (-1) unbroken strict pull-ups – if you know you’ll get more than 10 on your 1st set add a little weight
+
Every :60 for 10:00 (10 sets) – if you don’t complete the 25 reps within the :60 window, treat the remainder of the 10:00 as an AMRAP:
5 burpees
5 Russian kettlebell swings
15 double-unders
+
5:00-10:00 coach-led mobility work
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