(Mobility/Long Strength/Short Metcon)

Warm-up: (10 Min)
3 Rounds of Tabata
Air Squat
KB Swing
Passive Hang
Dancing Crab

Strength: (30 Min)
21 Min EMOTM
Min 1-7: 3 Squat Clean and Split Jerks (Light)
Min 8-14: 2 Squat Clean and Split Jerks (Medium)
Min 15-21: 1 Squat Clean and Split Jerk (Medium Heavy)

NOTE: For first two sections these are completing full Squat Clean and Split Jerk before moving to next rep. Reps should be touch and go and loads stay under control until the end. Definitely NOT a PR scenario.

Conditioning: (15 Min)
3 Power Cleans (155/105)
3 Pull-ups
6 Power Cleans (155/105)
6 Pull-ups
9 Power Cleans (155/105)
9 Pull-ups

Continue adding 3 reps each round until 7 minutes are up

NOTE: This is an Open style workout so prepare for intensity and short time domain. Work with loading that athletes can move fast, not breaking sets until 9s or 12s. Note difference in Clean technique so nobody Squat Cleans.

Light and Ring Rows