Mobility/Long Strength/Short Metcon

Movement Prep:
Scap Series

Warm Up:
2 Rounds of...
15 Sec. Sampson Stretch (each side)
10 PVC Overhead Squat
10 Good Mornings
10 Sit-ups
10 Push-ups
10 Ring Rows

Strength:

20 Min E2MOTM (3 Min for 10s)
10-5-3-1-1-1-3-5-10 Overhead Squat
Peak at third single and then go 90%, 85%, 70%

NOTE: If the class is small enough to go two per rack, allow everyone to come out of the rack. For a busy class allow for the rack option for those going heavy. Remind people that they can dump bar from overhead and then re-rack if they are not comfortable dropping back onto the back.

Conditioning:
"Ring Around the Rower"
9 Minute Climb Up Ladder: 1-2-3-4-etc.

Partner 1: Row for Calories

Partner 2: One Round of...
Toes-to-Bar
Wall Balls (30/20 @ 10')
DB Squat Snatch (35/25)
Box Jump (30/24)

Switch with partner after every round of ladder
Score Calories and Reps

NOTE: This is from the Sweat-Heart to give our athletes a chance to test it out. The OHS should have the hips and shoulders warmed up for the one-armed DB Squat Clean. Have everyone practice the movement with light DBs and if it ends up feeling and looking wonky after some practice then have them go Power Snatch. Also, any athletes competing in the Rec division should be practicing the Power Snatch version. Note to athletes that the reps are fairly low so they should be challenging themselves with all the movements. Snatches are 1 = 1 total, not 1 per arm.

Scaling:
Hanging Knee Raises, Light Ball, Power Snatch, Low Box