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 2:00 for 12:00 (6 sets):
3-position power snatch (floor + below knees + above knees), solid reps over absolute load, opt for cleans if overhead position is tough
+
Every :60 for 12:00 (12 sets)
5 kettlebell swings, tough overhead
5 burpees or 5 handstand push-ups if efficient (strict if possible)
10 hollow rocks (forward & back = 1)
+
5:00-10:00 coach-led mobility work
Post results to comments.