(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
Shoulder Series

Note:
External rotation x 10 reps each side
Lateral raise to 45 degrees x 10 reps each side
Overhead circles x 10 reps clockwise and 10 reps counter clockwise
Overhead assisted stretch x 10 reps + 10 second hold in stretch position
Circles in "T" position x 10 reps in each direction
T position assisted stretch x 10 reps + 10 second hold in stretch position
Circles at waist height x 10 reps in each direction
Waist height assisted stretch x 10 reps + 10 second stretch hold

*Theraband is band of choice, threaded around post for easy relocations

Warm-up: 10 Min
8 Min E2MOTM
12 Cossack Squats
12 Good Mornings
12 Push-ups
12 Overhead Squats
Jump rope for remainder of each 2 minutes

Strength: 20 Min
14 Min E2MOTM
5-5-3-3-1-1-1 Hang Squat Clean

Conditioning: 20 Min
12-9-6
Squat Cleans (135/95)
Bar Muscle-ups
12 Min Cap

Scaled:
Light Squat Clean, Jumping Bar MUs