(Mobility/Long Strength/Short Metcon)

Movement Prep:
2 Min. PVC Rack Stretch
1 Min Pole Squats
1 Min Wall Squats

Warm-up:
400 m Row/Inchworm Complex
30 Partner Med-ball Sit-ups
20 Partner Med-Ball Squat Toss
10 Partner High-five Burpees
5 x 20m (Each) Shuttle Sprint Relay

Strength:
14 Min EMOTM
7-5-5-3-3-1-1-1 Front Squat
NOTE: This rep scheme has the focus on establishing a 1 RM. Sets build comfortably, not getting close to failure until last 2 singles. 1st single should be around 90% of 1 RM, 2nd at 95% and final should be 100% or a PR attempt. As things get heavy you can cover how to bail safely.

Conditioning:
21-15-9
DB Thrusters (2 x 55/35)
Burpees to a 6" Target
NOTE: CF Open athletes take note - DB Thrusters have a good chance of showing up this year! Trainers plan to take a chunk of time allowing everyone to find a 6" target. Tape measure and 6" wood blocks can be used. Workout should be NO LONGER than 10 minutes so have people adjust scaling accordingly.

Scaling:
Light DBs and Regular Burpees