(Mobility/Short Strength/Medium Metcon)

Warm-up:
2 Rounds
250 m Row
8 Pass-throughs
8 Russian Lunge w/ PVC Overhead
8 Burpees
8 See Saw to Vertical Jump
8 Push-ups

Bergener Warm-up
Barbell Complex #2

Strength:
Overhead Squat
7-7-7-7

Conditioning:
25 Min AMRAP
0-5 Min
100 Double Under Buy-in then...
AMRAP of...
12 Power Snatch (75/55)
4 Burpee Box Jump Overs (24/20)

5 MIn Rest

10-15 Min
100 Double Under Buy-in then...
AMRAP of...
8 Power Snatch (95/75)
4 Burpee Box Jump Overs (24/20)

5 MIn Rest

20-25 Min
100 Double Under Buy-in then...
AMRAP of...
4 Power Snatch (115/85)
4 Burpee Box Jump Overs (24/20)

Scaling: 2X Singles and Lighter load (24/20)