(Mobility/Long Strength/Short Metcon)

Movement Prep: 5 Min
2 Min High Hamstring Roll
2 Min Butcher Block Stretch

Note: https://youtu.be/EVuXNsgemIs

Warm Up: 10 Min
PVC Warm-up (8 Min)

Note:
:90 Jump Rope
:30 Pass Throughs
:30 Around the Worlds (:15 each direction)
:30 Stride Stance Goodmornings (:30 each side)
:30 Sit-ups (PVC on Shoulders)
;30 Alternating Front Rack Lunge
:30 Strict Press
:30 Thrusters
:30 Overhead Squat
:30 Cossck Lunge with Catch
:90 Jump Rope
Run an 8 Minute clock. Sit ups can be done without the PVC if needed. https://youtu.be/tjvAWLwd-jo

Strength: 25 Min
18 Min E2MOTM
1 Medley of...
4 Deadlifts
3 Hang Clean
2 Push Jerk
1 Split Jerk

Start light and build to AHAP

Conditioning: 20 Min
21-15-9
Knees-to-Elbow
Push Press (115/85)
Box Jump (24"/20")

Scaling: Hanging Knee Raises, Light & Low