(Short Strength/Partner Metcon)

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 Hanging Shrugs
10 Calorie Row

I set the time for 10 minutes.  This warm up should not take more than ~10 minutes. 


Strength:
10 Min E2MOTM
5-5-5-5-5 Push-Jerk

Work can be done off the racks.  After demo-ing the push jerk, give athletes 5 minutes to work up to a challenging weight to work with from the beginning (65% of their 1 RM) As they go through the series encourage them to make small gains (building to ~80%) but if they are feeling they can make large jumps, they probably didn't start at a challenging enough weight.

Conditioning:
4000m Row with a partner
Break it up however you like

Anticipate 20 minutes for two slower paced rowers.  If possible, pair up a slower paced rower and a faster paced athlete and they could potentially finish in 15.


Scaling:
Choose a fast partner or go 3000m