(Mobility/Short Strength/Medium Metcon)

Mobility: (8 Min)
Banded YTWL's + 90/90's

Warm Up: (15 Min)
Med Ball Partner Relay...
Squat to MB / Walking Lunges
MB Push Press / Boot Scrapers
MB Squat Clean / 2X Forward/Backward Bear Crawls
Wall Balls  / 2X Monkey Crawl
MB Push-Ups / Burpee Broad Jumps

NOTE: Take 5 Min to Explain the Power Clean and Push Press movements.  Have athletes practice box jumps before workout

Workout:  (15 MIn)
15 min EMOTM
5 Power Cleans (95/65)
5 Push Presses (95/65)
Max rep Box Jumps (24/20)

After Party: (10 Min)
5 x 100 m shuttle run every 60 sec.

NOTE: Set up a 100m Straight Course (if possible)

Lighter Load