(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
2 Min Lax Ball Tricep Smash
2 MIn PVC Front Rack Stretch
2 Min Lat Roll

Warm-up: 15 Min
2 Rounds
1 Min Jump Rope
8 One-arm KB Swings - Left
8 One-arm KB Swings - Right
8 Spiderman Steps
8 Barbell Good Mornings
Barbell Warm-up #1

Note: https://youtu.be/lxesUfdGyU4

Strength: 20 MIn
14 min E2MOTM
Power Clean
7-5-3-3-1-1-1

Conditioning: 15 Min
12 Minute AMRAP:
3 Squat Clean (135/95)
6 Ring Dips
9 Sit-ups

Scaling: Light weight, Box dips