(Mobility/Long Strength/Short Metcon)

Movement Prep:
10 KB Windmills
10 Arm Bars
10 KB Tea Pots

Warm-up:
2 Rounds...
10 Stationary Lunges/Russian Lunges
10 Air Squats/Goblet Squats
10 Russian Swings/American Swings
10 Hanging Shrugs/Kip Swings
10 Sit-ups/Burpees

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

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

Scaling: Lighter Load,