(Short Strength/Partner Metcon)

Warm-up: (15 Min)
2 Rounds of
1 Min Jump Rope
10 Stride Stance Good Mornings
10 Cossack Squats
10 Russian KB Swings
10 DB Shoulder Press (Each Side)
200m Row

Strength: (15 Min)
10 Min EMOTM
1 Thruster / Push Press / Push Jerk / Split Jerk
Start light and build to AHAP

NOTE: This is a complex where the bar does not get put down, so warm up should include enough practice for athletes to understand the flow. First rep can be a Squat Clean Thruster. Weights can be stockpiled ahead of time for addition due to short time span per set.

Conditioning: (30 Min)
In Teams of 3
24 Minute AMRAP:
Athlete 1: Row for Cals
Athlete 2: 1 Round of...
8 Kettlebell Snatches (70/53)
8 Wall-Balls (30/20 @ 10'/9')
16 Lateral Bar Hops
Athlete 3: Rest

Teammates Switch after Complete Rounds
Record Calories and Rounds

NOTE: Better to have heavy DB snatch than light KB Snatch, so review the KB snatch technique and have people choose the implement they can do safely with decent load. Lateral Hops can go over white parallettes (12") if you have enough, otherwise do barbell with plates (9"). Scaling on hops is a stagger jump where one foot leads and the other follows - lower impact and less explosive.

DB Snatch, light ball, stagger jump