(Mobility/Short Strength/Medium Metcon)

Movement Prep: 10 Min
5 321 Air squats
Monkey crawl
5 Russian Baby Makers 3 secs @ bottom
Duck Walk
5 PVC Overhead Squat 3 secs @ bottom
PVC Overhead Duck Walk

Warm-up: 15 Min
2 Rounds of...
2 Inchworm Complex
4 Side Plank with Reach (each side)
6 See Saw Step
8 Push-ups
10 Air Squats
200m Run/Row/Ski/2X Bike

Skill: 10 Min
Burgener Warm-up
Barbell Warm-up #2
Snatch Variations

Note: Use this time to cover the differences in each movement in the workout as well as the split snatch as an option for athletes with mobility issues.

Conditioning: 25 Min
400m Run
10 High Hang Squat Snatch (95/65)
400m Run
10 Low Hang Squat Snatch (115/85)
400m Run
10 Squat Snatch (135/95)

Scaling: Lighter Load, Row