(Mobility/Long Strength/Short Metcon)

Movement Prep:
3 Rounds...
5 Pass-throughs
5 Wall Squats

Warm Up:
8 Min E2MOTM
10 Stride-stance Good Mornings
10 Russian Lunges
5 x 2 Push-up + 1 Down-Dog
10 Spiderman Steps
Practice Jump Rope Remainder of 2 Min.

Strength:
20 Min E2MOTM (3 Min for 10s)
10-5-3-1-1-1-3-5-10 Back Squat
Peak at third single and descend with 90%, 85%, 65%

Conditioning:
5 Rounds for time...
5 Front Squats (135/95)
5 Hang Cleans (135/95)
5 Push Press (135/95)
5 Back Squats (135/95)

20 Double-under penalty if bar is put down before completing full round
All penalties assessed at finish of workout

Scaling:
Light Weight
Single Unders