(Mobility/Long Strength/Short Metcon)

Movement Prep:
2 Min Three-Point Shoulder Stretch
2 Min. Butcher's Block Stretch

Warm Up:
10 Min AMRAP Relay Style
Across gym and back...
Russian Lunge
Squat Jumps
Backwards Bear Crawl
Burpee Broad Jumps
Perform PVC Rack Stretch while waiting for partner

NOTE: Partner relay with warm-up - resting partner does PVC Rack Stretch on one side while partner does work


20 Min E2MOTM 10-9-8-7-6-5-4-3-2-1 Hang Power Clean

10-6 are High Hang and 5-1 are Low Hang
Steadily Increase from light to AHAP
Experienced athletes perform reps without pause in hang
Record weight for single

10-9-8-7-6-5-4-3-2-1 Push-ups
After each round of push-ups do...
20 Double Unders

NOTE: Set up scaling level for unbroken Push-ups all the way through workout. Jump rope style should allow for no more than 30 seconds of work. Total workout time should be under 10 min.

Box or Racked Bar Push-ups & 40 Single-unders