(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
Squat Series

Note: https://youtu.be/SNOKu4QawdU

Warm Up: 15 Min
2 Rounds...
10 Stationary Lunges/Russian Lunges
10 Air Squats/Goblet Squats
10 Russian Swings/American Swings
10 Hanging Shrugs/Kip Swings
10 Sit-ups/Burpees

Strength: 20 Min
14 Min EMOTM
Odd: 1 Front Squat
Even: 3 Back Squat

Note: Warm up both squats to a 70-75% 1RM Front Squat

Conditioning: 15 Min
8 Min AMRAP
8 Power Snatches (95/65)
16 Wall Balls (20/14 @ 10')

Scaling: Light and Low