(Mobility/Long Strength/Short Metcon)

Movement Prep:
Mel's Hip flow

Warm Up:
2 Rounds of...
2 Inchworms
4 Side Plank with Reach (each side)
6 See Saw Step
8 Push-ups
10 Air Squats
200m Run, Row or Ski
Then...
Burgener Warm-up
Barbell Warm-up #2

Strength:
14 Min E2MOTM
High Hang Squat Snatch
2 Rounds of 5 Reps (Light)
Low Hang Squat Snatch
2 Rounds of 3 Reps (Medium)
Full Squat Snatch
3 Rounds of 1 Rep (Heavy)

Conditioning:
8 Min AMRAP
10 Overhead Squats (95/65)
10 Ring Dips

Scaling: Alternating Overhead Lunge, Leg Assisted Ring Dips