(Mobility/Long Strength/Short Metcon)

Movement Prep:
2 Min Calf Smash
2 Min KB windmills

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

Strength:
15 Min Every 90 Seconds
3-3-3 Snatch Grip Deadlift w/2 Sec. Pause at knee (100-120% of 1 RM)
3-3-3 Snatch Pulls (100-120% of 1 RM)
3-3-3-3 Squat Snatches (65% of 1 RM)

Scaling: Light Weight. Split Snatches

Conditioning:
6 Minutes of...
20 Double Unders
5 Power Snatches (115/85)
40 Double Unders
10 Power Snatches
60 Double Unders
15 Power Snatches...

Scaling: 2x Singles