(Mobility/Long Strength/Short Metcon)

Movement Prep: (5 Min)
2 Rounds...
1:00 Upright PVC Shoulder Stretch (30 sec R/30 sec L)
1:00 Banded Plank with Alt Knees

Warm-up: (15 Min)
2 Rounds of...
2 Inchworm Complex
4 Side Plank with Reach (each side)
6 See Saw Step
8 Push-ups with PVC Balance
10 PVC Front Squats
200m Run, Row or Ski

Then... Barbell Warm-up #1

Strength: (20 Min - 8 Min Warm/Set up, 12 Min Work)
Split Jerk 3 - 3 - 3 - 3 - 3 - 3

NOTE: Athletes can warm up over the duration of this practice.  Starting light and building up higher than what they anticipate using for the Conditioning piece.

Conditioning: (10-15 Min)
3 Rounds...

Max Clean and Jerks @ BW
400m Run

1:00 Rest Between Sets

Record Total Reps and End Time. 

NOTE: These should be Tap and Go style Clean and Jerks to stay consistent.  Athletes should find a weight that they can do at least 5 reps.

Scaling: Go Light for sets of 6