Pre-comp full-body + sprint

3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups or 5 scap pull-ups
10 air squats
15 double-unders or single-unders or pogo jumps
+
Every 3:00 for 12:00 (4 sets):
3 back squats, 20X1
6/side heavy 3-point DB rows
+
Every 3:00 for 12:00 (4 sets):
3 cleang-grip deadlifts, moderate & smooth
6 dual DB Z press
+
For time:
24 alternating DB snatches
20/16 calories
+
5:00-10:00 coach-led mobility