(Mobility/Long Strength/Short Metcon)

Warm Up: (12 Min)
2 - 4 - 6 - 8 - 10
Spiderman Steps
Wall Balls
KB Swings

After each round Bike/Row/Ski 1 Min - BUILD IN INTENSITY

Movement Prep: (8 Min)
2 Min PVC Lower Leg Tissue Prep (1 Min each side)
20 Rep Banded Ankle Distraction
1 Min Goblet Squat Hold
DEMONSTRATION VIDEO - watch 0:00-3:08

Take Plenty of time to review Movements
Strength: 
8 Min E2MOTM - KEEP THINGS LIGHT
3 Hang Squat Cleans
1 Full Squat Clean

8 Min E2MOTM - MED WEIGHT
2 Hang Squat Clean
1 Full Squat Clean

8 Min E2MOTM - HEAVY WEIGHT
1 Hang Squat Clean
1 Full Squat Clean

Conditioning:

CrossFit Open 12.1
7 Min AMRAP
Burpees