(Mobility/Long Strength/Short Metcon)

Movement Prep: (5 min)
20 Pass Throughs
3 X 5 Reps Wall Squats 

NOTE: With PVC Pipe work through pass throughs to open shoulder and then continue to work the "Squat Therapy" Squat at the wall.  Each set of 5, athlete should try to get a little closer to the wall.

Warm Up: (10 Min)
8 Min E2MOTM
10 Good Mornings
10 Russian Lunges  
5 sets of 2 Push-up to Down-Dog
10 Spiderman Steps
Practice Jump Rope Remainder of 2 Min.

NOTE: Tell athletes to choose during this warm ups practice what jump rope version they will use for the workout today.

Strength: (25 Min)
Back Squat
18 Min E2MOTM
10 - 5 - 3 - 1 - 1 - 1 - 3 - 5 - 10

NOTE: Take a few minutes to review the back squat and let athletes find a partner to work with off the racks.  1  Rep Max numbers may be hit, however the bigger challenge would be on the way down this ladder, where the athletes can shoot for their 3 reps @90%, 5 reps @80% and 10 reps at 65% of that day's IRM.

Conditioning: (6 - 10 Min)
For Time.

21 Push Jerk (155/105)
50 Double Unders
15 Push Press (135/95)
50 Double Unders
9 Strict Press (115/75)
50 Double Unders

12 Min Time Cap

NOTE: Each athlete should have their own bar and station for DU. Review the three movements and have athletes add weight as you do.  It will save them time if they load their bars with the weights they'd like to use for the strict press and push press.  

Light Weight
Single Unders