(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
Mel's Hip flow
Deep Lunge
Hamstring Stretch
Spiderman with Twist
Knee Hug
Cossack Lunge

Note: https://youtu.be/3GFjkgHnJJU

Warm Up: 15 Min
2 Rounds of...
2 Inchworms
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

Strength: 20 Min
14 Min E2MOTM
High Hang Squat Snatch
2 Rounds of 5 Reps (Light)
Low Hang Squat Snatch
2 Rounds of 3 Reps (Medium)
Full Squat Snatch
3 Rounds of 1 Rep (Heavy)

NOTE: Encourage mobility challenged athletes to split snatch.

Conditioning: 10 Min
10 Overhead Squats (95/65)
10 Ring Dips

Scaling: Alternating Overhead Lunge, Leg Assisted Ring Dips