(Mobility/Short Strength/Medium Metcon)

Movement Prep: 10 Min
2 Min Banded Couch Stretch
2 Min PVC Tug and Pull Stretch

Note: First half of the Kstar Video https://youtu.be/5EiUquYdyPU
https://youtu.be/3H9nrrPfzHE

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
Then...
Burgener Warm-up (Split Stance)
Barbell Warm-up #2

Note: For the Burgener warm-up replace the quick drops into the overhead squat with dropping into a lunge position. first a shallow lunge, then halfway then full depth trying to get hip crease of the lunge below the knee.

Strength: 15 Min
8 Min E2MOTM
Split Snatch Balance
5-5-5-5

Note: No dip drive here just the quick drop. Focus on speed under the bar and finding elbow lockout. Extra time is to cover split footwork.

Conditioning: 20 Min
16 Min AMRAP
6 Hang Split Snatch (95/65)
8 Overhead Lunge (95/65)
10 Burpee Over Bar

Scaling: Lighter load