(Mobility/Long Strength/Short Metcon)

Movement Prep:
3 Rounds Tabata
Jumping Jacks
Skaters
High Steps
Lateral Hurdles
Fwd/Bkwd Quick Steps
Drop Squats

Warm Up:
2 Rounds
10 MB Kayakers
10 MB Wall Sir Front Raises
10 MB Squat Cleans
10 MB Overlead Lunges
10 MB Wall Balls
10 MB Burpees

Strength:
High Hang Power Cleans
5-5-5-5
Low Hang Squat Cleans
3-3-3-3

Conditioning:
"Elizabeth"
21 - 15 - 9
Squat Cleans (135/95)
Ring Dips

Scaling:
Light Bar or MB Squat Cleans, Push Ups, Banded Dips, or leg assisted Dips