(Mobility/Other Skill/Medium Metcon)

Movement Prep: 15 Min
2 Min 4 Point Wrist Stretches
2 Min Shoulder Stretch on Post
2 Min Front Rack Stretch with Barbell
2 Min Back Rack Stretch with Barbell

Note:https://youtu.be/0vcpL626U98

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

Conditioning: 30 Min
6 Rounds for time
6 Hang Power Clean (155/105)
9 Front Squat
12 Deadlifts
15 Lateral Bar Hops

25 Min Cap

Scaling: Lighter Load

Note: Athletes should choose a weight that they can complete all 6 Hang Power cleans unbroken.