(Mobility/Short Strength/Medium Metcon)

Warm-up:
Left side first, then Right
10 Leg Swings
5 Leg Swing to Reverse Lunge
10 Sec. Sampson Stretch

Then, 2 times:
20 Mountain Climbers
10 Push-ups
10 Kip Swings

Then, 2 times:
20 Wall Balls
10 Hollow Rocks
10 OH squats with PVC

Then...
Burgener Warm-up

Skill/Strength:
9 Min Every 90 Seconds
9-7 Muscle Snatch (Light)
5-3-1-1 Power Snatch (Medium to Heavy)
NOTE: Use this session as a gauge for weight increases in Metcon. This is NOT a very heavy session - more of a warm-up for next piece. Explain difference between Muscle and Power Snatch, and when to use them.


Conditioning:
CF Open Workout 13.1
17 Min AMRAP
40 Burpees (6" Target)
30 Snatches (75/45)*
30 Burpees (6" Target)
30 Snatches (135/75)*
20 Burpees (6" Target)
30 Snatches (165/100)*
10 Burpees (6" Target)
30 Snatches (210/120)

*For non-RX use weights from strength piece
NOTE: Allow for some time to set up 6 inch targets. Encourage beginner/intermediate folks to skip the target, and/or reduce the Burpee reps.

Scaling:
Stay Light and Reduce Burpees by 50% w/No Target