(Long Metcon)

Movement Prep: (5 Min)
2 Rounds of Tabata
PVC Pass Throughs
Overhead Squats
PVC See-Saw Steps (R)
PVC See-Saw Steps (L)

NOTE: See saws are with PVC on back touching calf of elevated leg, hip and upper spine

Warm-up: (15 Min)
2 Rounds of...
2 Inchworm Complex
4 Side Plank with Reach (each side)
6 See Saw Step
8 Push-ups
10 Air Squats
200m Run, Row or Ski
Burgener Warm-up
Barbell Warm-up #2

Workout: (35 Min w/ 27 Min Workout)
7 rounds for reps...
1 Minute Muscle Snatches (75/55)
1 Minute Overhead Squats (75/55)
1 Minute Burpees-Over-Bar
1 minute Rest

Score total reps

NOTE: Athletes may want to strategize their minutes for either 2 shorter efforts or one effort in middle of minute. Encourage people who do not usually go prescribed to NOT go prescribed on weights - bar should be light!

Go Slow!