(Mobility/Long Strength/Short Metcon)

Warm Up: 15 Min
2 Rounds
250 m Row
8 Pass-throughs
8 Russian Lunge w/ PVC Overhead
8 Burpees
8 See Saw to Vertical Jump
8 Push-ups

Barbell Warm-up #2

Note: https://youtu.be/OjV3BRpGayk

Strength: 30 Min
8 MIn E2MOTM
5 High Hang Muscle Snatch (Light)
8 MIn E2MOTM
3 Low Hang Power Snatch (Medium)
8 MIn E2MOTM
1 Power Snatch (Heavy)

Conditioning: 15 Min
3 Rounds:
10 Hang Power Snatches (95/65)
10 Overhead Squat
10 Burpee-Over-Bar

Scaling: Lighter load