(Mobility/Long Strength/Short Metcon)

Movement Prep:
2 Min PVC Rack Stretch
2 Min Skin-the-cat Stretch

NOTE: Skin the cat stretch is our old German Hang
Have people do 40 seconds on and 20 off 2 times for the hang and 1 min each side for PVC stretch

Warm Up:
8 Min E2MOTM
10 See Saw Steps
10 Side Plank w/ Reach
10 Squats w/3 Sec. Hold
10 Spiderman Steps
Practice Jump Rope Remainder of 2 Min.

Strength:
14 Min EMOTM
5-5-3-3-1-1-1
Squat Clean

NOTE: Spend time with empty barbell reviewing technique. 5s and 3s should touch and go for non-beginners. Build to heavyy singles but don't push the PR goal unless someone is really feeeling great. Better to have 3 singles at 90 to 95% than an 80%, 90% then failure. Beginners should stick with 5 reps all the way.

Conditioning:
10 Min AMRAP
30 Double-unders (2X Singles)
10 Burpees over Bar

NOTE: Leave barbells from Squat Cleans loaded until after workout to conserve time

Scaling: SIngles, 6 Burpees