(Mobility/Long Strength/Short Metcon)

Movement Prep: 5 mIn
2 Min Hip Floss
2 Min High Hamstring Roll

Warm-up: 15 Min
"Bumper Medley"
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
12 Min E2MOTM
Deadlift
3-3-3-3-3+

Note: Give folks plenty of time to warm up to a challenging weight for three (80-85%) before starting the clock. The last set is max rep 85% of your heaviest 3.

Conditioning: 15 Min
9 Min AMRAP
9 Box Jump (36"/28")
7 Chest-to-Bar Pull-ups
5 Dumbell Snatch (50/35 each side)

Scaling: Low Box, Jumping Chest-to-Bar, light Snatch