(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
Banded YWTL 90/90s

Note: https://youtu.be/5Oi2wbddoDE

Warm Up: 15 Min
"Bumper Plate Medley"

Note: 10 Reps or Round Trips each...
Torso Twists
Halos
Power Cleans
Front Squats
Push Presses
Good Mornings
Russian Lunges
Push-ups
FWD/BWD Jumps
Lateral Jumps

Strength: 20 Min
Push Jerk
5-5-3-3-1-1-1

Conditioning: 15 Min
1-10-1
Burpees Over Bar,
KB SDHP (32/24),
Push Press (95/65)
10 Min Cap

Scaling: Lighter Load

Note: https://youtu.be/A02TcrnG3Jc