(Mobility/Long Strength/Short Metcon)

Movement Prep: (5 Min)
Scap Series

Warm Up: (15 Min)
2 Rounds of...
1 Sampson Complex
3 Side Plank with Reach (each side)
5 Windmills (Each side)
7 Goblet Squats
9 KB Swings

Barbell Warm-up #2

NOTE: 5 Each - Deadlift, Low-Hang High-Pull, High-Hang Power Snatch, Back-Rack Push Press, Overhead Squats

Strength: (22 Min)
16 Min E2MOTM
Hang Power Snatch

NOTE: Start medium light and build to AHAP

Conditioning: (18 Min)
10 Min AMRAP With a Partner...
A1: 20 Overhead Walking Lunge (45/25)
A1: Max Meter Row
Score total Rounds and Meters

Scaling: Regular Walking Lunge