(Mobility/Long Strength/Short Metcon)

Movement Prep:
Wrist Series

NOTE: Just do the first four stretches 10 reps each - fingers forward, external rotation, back of hand, internal rotation

2 Rounds of...
2 Inchworm Complex
4 Side Plank with Reach (each side)
6 See Saw Step
8 Push-ups
10 Air Squats
200m Run, Row or Ski
Barbell Warm-up #1

NOTE: Allow for 8 Minutes to build to a heavy (3RM-ish) Power Clean

30 Rounds For Time
5 Wall-balls (20/14 @ 10')
3 Handstand Push Ups
1 Power Clean (225/155)

NOTE: This workout will vary greatly in time domain. Count on some taking 30+ Minutes. Place a cap on workout if you have back-to-back classes, and allow for stubborn folks to finish if schedule allows.

Low & light, regular push-up, light bar