(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
Mels Hip Flow

Note: https://youtu.be/3GFjkgHnJJU

Warm Up: 15 Min
PVC Warm-up (8 Min)

:90 Jump Rope
:30 Pass Throughs
:30 Around the Worlds (:15 each direction)
:30 Stride Stance Goodmornings (:30 each side)
:30 Sit-ups (PVC on Shoulders)
;30 Alternating Front Rack Lunge
:30 Strict Press
:30 Thrusters
:30 Overhead Squat
:30 Cossck Lunge with Catch
:90 Jump Rope
Run an 8 Minute clock. Sit ups can be done without the PVC if needed. https://youtu.be/tjvAWLwd-jo

Strength: 20 Min
18 Min EMOTM
Squat Cleans
Start light and work to AHAP

Conditioning: 15 Min
5 Rounds for Time
5 Power Cleans (Bodyweight)
10 Toes-to-Bar

Scaling: Lighter Load, Hanging Knee Raises