(Mobility/Short Strength/Medium Metcon)

Movement Prep:
2 Min Lax Tricep Smash
2 Min PVC Rack Stretch

Warm-up:
2 Sampson Complex
25 Stationary Lunges
20 Air squats to Jumping Squats
15 Hanging Shrugs
10 Burpees
5 Inchworms

Strength: 10 Min
Z-Press
10-10-10

Conditioning: 25 Min

Barbell Warm-up #1

5 Rounds For Time
3 Hang Clean(135/95)
6 Push Jerk
9 Touch and Go Squat Cleans

3 Burpees between rounds and if bar is dropped before all 18 reps are completed.

Scaling: Light Load