(Mobility/Long Strength/Short Metcon)

Movement Prep:
2 Rounds...
1 Min Butcher's Block Stretch
1 Min Skin-the-cat Strretch


Warm-up:
2 Rounds of...
15 Sec. Sampson Stretch (each side)
10 PVC Overhead Squat
10 Good Mornings
10 Sit-ups
10 Push-ups
10 Ring Rows

Then...
10 x 10m Shuttle Sprint Relay (10 Each Athlete)

Strength:
14 Min E2MOTM
5-5-3-3-1-1-1 Push Jerk

NOTE: Emphasize an open stance - almost to full squat foot position - so we can get more vertical in our dip drive. You can practice this against wall before getting barbells. While bar is lighter during warm-ups have people expressing 50% power so the bar does not end up too high - just a little push and then press underneath to lockout.

Conditioning:
8 Min AMRAP
4 Box Jumps (36/28)
4 Front Squats (185/125)

NOTE: This is high and heavy, and should be dialed way back for most. The squats are going to affect those jumps. 36" is a 30" box with a 15 and 45. 28" is a 24" with 2 x 45 plates. FS should be able to be done unbroken all the way through and must come off of floor.

Scaling:
Low Box and Goblet Squats