WMG repeats
3 rounds as warm-up:
10 alternating toe touches from plank
10 alternating prisoner tall kneeling to standing
2 standing broad jumps – sub-max, but build in effort as you go
+
6 sets:
3:00 of [3 squat snatches or power cleans + 400m run (or equivalent) + max toes-to-bar (or bar muscle-ups) in remaining time]
2:00 rest
*heavier loads on the barbell are more important the maxing they gymnastics at the end
+
5:00-10:00 coach-led mobility