Mobilize, then:
A.
Every 90 seconds, for 9 minutes (6 sets):
1 Snatch Presses from Receiving + 1 Snatch Balance
Build over the course of the 6 sets, but understand the goal is activation and positioning, not maximal loading.
Strength Accessory
Every 2 minutes, for 30 minutes (3 sets) of:
Station 1 – Double Kettlebell Front Squat x 6 reps @ 4141
Station 2 – Band-Resisted Straight-Arm Lat Pulldown x 15 reps @ 2020
Station 3 – Death March x 12 reps @ 3011
Station 4 – Double Kettlebell Push Press x 10 reps + ISO Overhead Hold for remainder of 60 seconds
Station 5 – L-Sit or L-Sit Progression x 60 secondS