(Mobility/Short Strength/Medium Metcon)

Movement Prep:
2 Min Banded Ankles
2 Min T-Spine Roll

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

Strength:
Overhead Squat
5-3-1-1-1

Conditioning:
“Mountain Man (Re-revised)”
30 Power Snatches (75/55)
500m Row
60 Thrusters (75/55)
500m Row
30 Power Snatches (75/55)
500m Row

Scaling: Lighter load