(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: (5 Min)
2 Min Hamstring Roll
2 Min Calf Smash

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

Fun: (10 Min w/setup)
5 Minute Sled Drag Relay

NOTE: If weather permits take the sleds outside. If not you can place them on the upside down gray pads and drags on the platforms. Have them add a plate each minute. People can double up if it gets too heavy.

Strength: (10 Min)
Establish 1 RM Box Jump & 1 RM Broad Jump

NOTE: For fairly inexperienced athletes thiey should remain conservative on the Box Jump. Have boxes of all sizes available and then use bumpers to increase in smaller chunks. Split group in two and have half doing box jumps while you measure distances for broad jumps. Allow everyone some practice jumps and then 3 attempts at a 1 RM.

Workout: (25 Min with proper warm-up to medium heavy Push-jerk)
3 Rounds
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)

NOTE: With box jump overs you do not need to hit full extension at the top of the box. If class is very busy you can turn those into regular box jumps.

Light weight, low box