(Mobility/Long Strength/Short Metcon)

Movement Prep:
2 Rounds
30 Sec. Passive Hang
5 Wall Squats
30 Sec. Skin-the-cat Hang
10 Scapula Ring Row

NOTE: Skin-the-cat is our old German Hang. Scapula Row is a ring row with only moving through the scapular protracted/retracted motion. So no arm bend, much like our scapula push-ups.

Warm Up:
2X Sampson Complex
25 Stationary lunges
20 Air squats building to jumping squats
15 Hanging Shrugs
10 Burpees
5 Inchworms
3 x 10m Partner Banded Broad Jumps

NOTE: If class runs long you can cut the broad jumps.

Strength:
16 Min EMOTM
Odd Min: 7 DB/KB Thrusters (AHAP)
Even Min: 7 Strict Ring Dips

NOTE: For people who need to share DBs/KBs have them start on different movements. Same with a larger class to share rings. Thrusters should be unbroken but ring dips can get broken if needed. Good opportunity for athletes to try the banded dips if they have never done them. They can do some with a band and some leg-assisted. Thrusters should be as heavy as possible, using 2 x 32 kg KBs if needed.

Conditioning:
21-15-9
Squat Snatches (95/65)
Chest-to-Bar Pull-Ups

NOTE: Anyone needing serious coaching on Squat Snatches should just do Power Snatches. Weight is light, but sets will likely be broken. Workout is Sub-10 min.

Scaling:
Light weight Power Snatch and Jumping Pull-ups