Burpees for days!
20m overhead walking lunge w/ plate
15 band pull aparts
30-60 second plank
Barbell complex (start with an empty bar and add weight if mechanics are perfect)
3 hang shrugs
3 hang high pulls
3 muscle snatch
3 behind the neck push jerk with a 3 sec pause in catch position (with snatch grip)
Delay the arms! Jump the bar! This is a hip driven movement and there is not better lift to reinforce the correct timing for the snatch. Initiate every lift with the hips!
5 min EMOM
15 air squats
*Scale HSPU to Pike push-ups or push-ups.
Each round should be an all out sprint. The work should be finished in ~30-40 seconds.