(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
Squat Series

Warm-up: 15 Min
2 Rounds of...
15 Sec. Sampson Stretch (each side)
10 PVC Overhead Squat
10 Good Mornings
10 Sit-ups
10 Push-ups
10 Ring Rows

Strength: 20 Min
Back Squat E2MOTM
7-5-3-1-1-1-3-5-7

Note: Slowly build AHAP the 90%, 85%, 75%

Conditioning: 15 Min
For Time...
25 Toes to Bar
25 Overhead Squats (115/85)
4 Min Cap

2 Min Rest

25 Knees to Elbows
25 Power Snatch (115/85)
4 Min Cap

Scaling:
Jumping pull-ups, light weight