(Short Strength/Partner Metcon)

Warm-up: (15 Min)
2X Sampson Complex
24 Stationary lunges
18 Air squats building to jumping squats
12 Hanging Shrugs
6 Extreme Inchworms

Followed by 6 Min EMOTM

3 Wall Ball
3 Burpee
3 Box Jump

Strength: (15 Min - 5 Min Set/Warm Up, 10 Min WORK)
Front Squats
3 - 3 - 3 - 3 - 3+

NOTE: Build up in weight for these Front Squats.  On the last set, have athletes drop their weight down to 85% of their heaviest set and max out.

Warm Up: (~10 Min)
NOTE:  You will most likely have time to review the Rope Climb technique today.  Those athletes that need assistance in the foot hold or the pull  - Karl Paoli shows some nice progression work here with a version of the rope climb called the Spanish Wrap.  The Russian Wrap, shown here requires a little more upper body strength.

NOTE: Let Athletes warm up all three movement before they begin and choose who will be designated "Athlete 1" first.  Each time a rope climb is completed, that is 1 round.

Conditioning: (16 Min)
Creaky Knees
16 Min AMRAP

Athlete 1: 8 Overhead Squat (95/65)
Athlete 2: 8 Box Jump (30/24)
Athlete 1: 1 Rope Climb

Athletes switch positions after each round

submitted by Nick Petterssen