(Mobility/Long Strength/Short Metcon)
Movement Prep: (5 Min)
Warm Up: (10 Min)
2 Sampson Complex
25 Stationary Lunges
20 Air squats to Jumping Squats
15 Hanging Shrugs
Strength: (15 Min)
12 Minutes every 90 seconds
3 Weighted Pull-ups
NOTE: This will be 8 rounds. People should build through the halfway point without failing. If only 2 reps happen towards end that's ok. If they get down to 1 then they should scale further.
Skill: (10 Min)
NOTE: Use Gary's progression - No Rope Jumping, Singles, No Rope Power Jumps, Power Singles, No Rope Double-Tap, Doubles.
Conditioning: (20 Min)
10 Minutes AMRAP
10 Back Squats (135/95)
NOTE: Squats are off the ground and should be loaded to not force a break in sets of 10.
100 Singles or 50 Power Jumps. Light Bar.