(Mobility/Long Strength/Short Metcon)

Movement Prep:
Weighted Shoulder Circles
Banded Pull Downs
Banded Whippets
NOTE: Video has exercises at beginning (lousy camerawork) and athletes can use 5-10 lb plates for the first one, and thicker therabands or purple bands for the second two...

 https://www.youtube.com/watch?v=SGK0dlajuzY

Warm Up:
2 Rounds of
1 Min Jump Rope
10 Stride Stance Good Mornings
10 Cossack Squats
10 KB Windmills
10 Grasshoppers

Strength:
18 Min E2MOTM Back Squat
5 - 3 - 3 - 1 - 1 - 1 - 3 - 3 - 5

NOTE: Have athletes focus on last single, second 3 and final 5 for their heaviest efforts.


Conditioning:
4 Min AMRAP
2 - 4 - 6 - 8 - 10 - 12...
DB Snatches (50/35)
Ring Dips

NOTE: With low volume have athletes push their weights a bit heavier than normal on the snatches

2 Min Rest

8 Rounds...
Tabata Wall Balls

Scaling:
Light
Toe Assisted Ring Dips