(Mobility/Long Strength/Short Metcon)

Movement Prep: (5 Min)
2 Min PVC Rack Stretch
1 Min Skin the Cat Hang
1 Min T-Spine (Roller or Peanut)

Warm-up: (15 Min)
Partner Med-ball Toss

3 Rounds of Barbell Warm-up #2

Strength: (20 Min)
14 Min E2MOTM Overhead Squat
6 - 4 - 2 - 2 - 1 - 1 - 1

NOTE: This is a good day for PRs so discuss how to bail safely and make sure everyone has plenty of clearance when lifting those final singles.

Conditioning: (20 Min)
3 Rounds
6 Snatches (135/95)
9 Overhead Squats (135/95)
12 Clean and Jerks (135/95)

15 Min Cap

NOTE: Scaling the weight will be crucial to not having this turn into a marathon. Let people know that they should have a weight that allows them to do the first round in 3 Minutes. Things will slow down from there, so expect some to be into the 15 minute range. Enforce de-loading if they are more than 4 minutes on first round. Have people load for easy adjustment on the fly.

Light Weight