Mobility / Long Strength / Short Metcon

Movement Prep:
3 Rounds...
:30 Pass-throughs
5 Reps Squat Therapy (Prison Squats, Wall Squats, PVC Overhead Squats Against Rack) 

Warm Up:
2 Rounds...
10 Stationary lunges (Jumping Lunges)
10 Air squats (Squat Jumps)
10 Hanging Shrugs with 3 sec hold
10 Beat Swings
5 Burpees
5 Hollow Body Roll to Superman 

Burgener Warm-up
Barbell Warm-up #2

Strength:
Squat Snatch E2MOTM
5 - 5 - 3 - 3 - 1 - 1 - 1

Conditioning:
12 Min EMOTM
Even: 6 Toes To Bar + 6 OHS (95/65)
Odd: 6 Toes To Bar + 6 Power Snatch (95/65)

Scaling:
Beat Swings or Hollow Body Roll to Supermans
Overhead Lunges and light Snatches