(Mobility/Long Strength/Short Metcon)

Movement Prep:
3 rounds of Tabata
Hollow body hold
Reverse Plank
Passive hang
Russian KB swings
Bear Crawl Touches

Warm Up:
2 Rounds of
1 Minute Jump Rope
10 Tuck Ups
15 Wall-balls
20 Walking Lunges
250m Row

Strength:
Shoulder Press
7-5-3-3-1-1-1

Conditioning:
3 Rounds
20 Power Snatch (75/55)
30 Double Unders
400m Run

Scaling: Light Snatch, 2X Singles