(Mobility/Short Strength/Medium Metcon)

Movement Prep:
5 321 Air squats
Monkey crawl
5 Russian Baby Makers 3 secs @ bottom
Duck Walk
5 PVC Overhead Squat 3 secs @ bottom
PVC Overhead Duck Walk

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

Skill:
Burgener Warm-up
Barbell Warm-up #2
Snatch Variations

Conditioning:
400m Run
10 High Hang Squat Snatch (95/65)
400m Run
10 Low Hang Squat Snatch (115/85)
400m Run
10 Squat Snatch (135/95)

Scaling: Lighter Load, Row