(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
2 Min Half Kneeling Adductor Rocks
2 Min Lateral Flexion with T spine Rotation

Note:
https://youtu.be/GUQMAK-wClY
https://youtu.be/Ixx6vJFskXQ

Warm-up: 15 Min
2 Rounds
250 m Row
8 Pass-throughs
8 Russian Lunge w/ PVC Overhead
8 Burpees
8 See Saw to Vertical Jump
8 Push-ups

Barbell Warm-up #2

Note: https://youtu.be/OjV3BRpGayk

Strength: 20 Min
Hang Power Clean
7-5-3-3-1-1-1

Conditioning: 15 Min
3 Rounds for Time:
5 Curtis P's (95/65)
10 Burpees-Over-Bar
8 min Cap
Curtis P = Hang Squat Clean, Lunge one side, Lunge other side, Shoulder to Overhead.

Scaling: Lighter Load,