Pre-Open full-body strength + mixed 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):
4-3-2-1 back squats
3-2-1-1 strict pronated pull-ups – use band-assistance or add load as needed to make these unbroken & tough
+
Every 3:00 for 12:00 (4 sets):
4-3-2-1 snatch-grip deadlifts, moderate & smooth
4-6 dual DB Z press
+
For time:
10 sandbag or med ball ground to shoulder
15 sandbag or med ball squats
200m row or equivalent
+
5:00-10:00 coach-led mobility