(Mobility/Short Strength/Medium Metcon)
Mobility: (5 Min)
NOTE: First 4 stretches/10 reps - Fingers forward w/rock forward, fingers back external rotation w/rock back, back of hand fingers back w/rock back, fingers back with internal rotation and rowck back.
Warm-up: (15 Min)
Run/Row/Ski/2X Bike 200 Meters then
10 Hollow Rocks
10 Air Squats
3 Wall Walks
Run/Row/Ski/2X Bike 200 Meters
Strength: (20 Min)
10 Min E2MOTM
3-3-3-3-3 Pause Back Squats
3 Sec. Pause at bottom
NOTE: Allow for a 7 rep w/no pause, a 5 rep w/pause and a 3 rep w/pause warm-up so all 5 rounds can be fairly heavy.
Conditioning: (20 Min w/ HS Walk scaling practice and Power Clean warm-up)
3 Rounds for time...
75 Double Unders
60 Foot Handstand Walk
15 Power Cleans (155/105)
NOTE: Scaling options for HS Walking - Shoulder taps in plank, Shoulder taps w/toes on box, Lateral walk with toes on box or Shoulder Taps against wall. https://www.youtube.com/watch?v=OrQtc2IaabU Have athletes shoot for 60 reps of any of the scaling options. 30 reps if it takes more than 2 minutes for 60. Power Cleans should be at a weight where 15 unbroken is not possible.
150 Singles, Shoulder taps, light bar