(Short Strength/Partner Metcon)

Warm-up: (10 Min)
2 Rounds of
1 Min Jump Rope
10 Stride Stance Good Mornings
10 Cossack Squats
10 Russian KB Swings
10 Push Ups

Strength:  (15 Min including instruction)
KB Snatch (great video that explains various elements to point out with the KB Snatch)
10 - 10 - 10 - 10 

NOTE: After warming up the movement, Athletes have four sets of 10 total reps (5 KB Snatches on R, then 5 on the L) and are encouraged to increase the weight as they go along.  If you'd like to run a clock, I'd put 10 minutes on the clock 

NOTE: We do acknowledge the KB Snatch to be a tricky and technical movement.  If you have an athlete that is unable or disinterested in this full movement, I'd love to see them practice the one arm KB swing.  Possibly double the reps if they choose to go this route.

Conditioning: (10 min Movement intro + 22 min workout)

NOTE:  You should find you have time for athletes to be taught the rope climb.  Carl has a really nice progression if you take a moment to peek at his various parts of the progression.  I have found his tips helpful when I see people get caught up at different points. Also, here's the J-hook version explained also by Matt Chan

Partner Workout 

3 Rounds of...

2 Min Max Rope Climbs (15' or 12' from seated)
:30 sec Rest
2 Min Max Wall Balls (20/14 to 10')
:30 sec Rest
2 Min Max Burpee Box Over (24/20)
:30 sec Rest

Pull To Stands
Lower Target
Lower Box Height