(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

Strength:

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

Conditioning:
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.

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