Strength/Short Metcon

Movement Prep: (5 Min)
Squat Series

Warm-up: (10 Min)
With a Partner...
40 Plank High-fives
30 Partner Med-ball Sit-ups
20 Partner Med-Ball Squat Toss
10 Partner High-five Burpees

Strength: (20 Min - 10 Min Intro/Set/Warm Up, 10 Min WORK)
10 Min E2MOTM
3-3-3-3-3 Pause Front Squat -article (no video)
*3 Second Pause at bottom

COACH = KB Snatch (10 Min)

Conditioning: (10 Min)
9 Min. AMRAP
12 KB** Snatches (24/16)*
24 Double Unders

*Snatches are from the back swing, 6 per side, starting with non-dominant arm

**GETFITTERS - These athletes can use the DB Snatch alternative as its much less technical.

Scaling:
Light dumbbell and 2x Single-unders