(Mobility/Long Strength/Short Metcon)

Movement Prep:
Shoulder Series

Warm-up:
8 Min E2MOTM
12 Cossack Squats
12 Good Mornings
12 Push-ups
12 Overhead Squats
Jump rope for remainder of each 2 minutes

Strength:
14 Min E2MOTM
5-5-3-3-1-1-1 Hang Squat Clean

Conditioning:
12-9-6
Squat Cleans (135/95)
Bar Muscle-ups
12 Min Cap

Scaled:
Light Squat Clean, Jumping Bar MUs