(Mobility/Long Strength/Short Metcon)

Movement Prep:
1 Min Pass-throughs
1 Min Behind-the-back tugs

NOTE: Pass-thoughs - go for 30 seconds with straight over the top, then 15 sec rotational in both directions. BTB Tugs - Drop PVC over your shouder and lengthwise down your back. Reach behind your back with opposite hand and grab bar as close to your other hand as possible. Pull gently up and down for 30 seconds, then switch hands.

Warm Up:
2 Sampson Complex
25 Stationary Lunges
20 Air squats to Jumping Squats
15 Hanging Shrugs
10 Burpees
5 Inchworms

Then...

Barbell Complex #2

NOTE: Snatch Grip Deadlift, Low Hang High-Pull, High Hang Power or Muscle Snatch, Behind the back Push Press, Overhead Squat. 5 Reps each.

Strength:
14 Min E2MOTM
High Hang Squat Snatch
Low Hang Squat Snatch
Full Squat Snatch
2 Rounds of 3 each (Light)
2 Rounds of 2 each (Medium)
3 Rounds of 1 each (Heavy)

NOTE: These can be power or split snatches for mobility-challenged individuals. Rep scheme for first two rounds is 3 high-hangs, 3 low hangs, 3 TnG from ground. Then two each for next two rounds.

Conditioning:
3 Rounds for Max Reps:
45 Sec Russian KB Swings (32/24)
Rest 15 Sec
45 Sec Burpees
Rest 15 Sec
45 Sec Overhead Squats (75/55)
Rest 15 Sec

Scaling:
Light Weights