(Mobility/Long Strength/Short Metcon)

Movement Prep: (5 Min)
2 Min YTWL with 5 lb/ 2.5 lb plates
2 Min Pole Squats

NOTE: YTWLs are face down with plates in hands - 30 sec each position

Warm-up: (10 Min)
2 Rounds of...
1 Min Jump Rope
10 Stride Stance Good Mornings
10 Cossack Squats
10 Russian KB Swings
10 Push-ups
200m Row

Strength: (20 Min)
14 Min E2MOTM
5 - 5 - 3 - 3 - 1 - 1 - 1 Thruster

NOTE: This is a potential PR day. Allow for one warm-up set after skill work, and then build to heavy singles. Allow for Squat Clean Thrusters on first rep, and for singles.

Conditioning: (25 Min w/14 Min for Workout)
4 Rounds...
2 Min AMRAP
2 Power Cleans (115/75)
2 Handstand Push-ups
4 Power Cleans (115/75)
4 Handstand Push-ups
6, 8, 10 etc.
2 Minutes of Rest
Start Over Each Round

NOTE: This is four 2 Minute workouts with 2 minutes rest. Have poeple start paced on first round and see if they can add a few reps each of the 4 rounds. Cover HSPU scaling options - Wall-Walks should not be an option due to their time consumption. Instead scape to regular push-ups if the box does not work.

Scaling:
Light bar, Box HSPU