"(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min

2 Min Butcher's Block Stretch

2 Min PVC Front Rack Stretch

Note: https://youtu.be/aRCB5WPO8ZA

Warm Up: 15 Min

Bumper Medley

Note:10 Reps or Round Trips each...

Torso Twists

Halos

Squat Cleans

Push Presses

Overhead Lunge

Good Mornings

Push-ups

FWD/BWD Jumps

Lateral Jumps

Strength: 20 Min

14 Min E2MOTM

Shoulder Press

5-5-3-3-1-1-1

Conditioning: 15 Min

Crossfit Open 13.4

7 Min AMRAP

3 Clean & Jerk (135/95)

3 Toes-to-Bar

6 Clean & Jerk (135/95)

6 Toes-to-Bar

9 Clean & Jerk (135/95)

9 Toes-to-Bar

12 Clean & Jerk (135/95)

12 Toes-to-Bar...

Scaling:

Light bar, Hanging Knee Raises"