3 rounds as warm-up:
5 push-ups w/alternating toe touch from plank each rep
:10-:20 hang from bar
5 air squats w/alternating reach overhead
+
5 sets @ sustainable effort:
3:00 of [5 power snatch singles + 10 burpees w/lateral hop/step over the bar + row/ski/bike calories in remaining time]
3:00 rest
+
5:00-10:00 coach-led mobility work
notes: moderate loading that allows for quality reps throughout, can adjust a bit set-to-set as needed… can opt for power cleans instead of snatches if overhead positions are limited from either a mobility or stability standpoint