(Mobility/Long Strength/Short Metcon)

Movement Prep: (5 Min)
1 Min T-spine on Roller
10 Hanging Shrugs
1 Min Butchers Block Stretch
10 Hanging Shrugs

NOTE: Split class with 1/2 doing T-Spine and Half doing Butchers. Do shrugs when they switch and at end.

Warm Up: (10 Min)
Across gym and back...
Squat Jumps (fingertips touch ground)
Backwards Bear Crawl
Burpee Broad Jumps

Strength: (30 Min)
20 Min EMOTM
3 Power Cleans
Start light and build to AHAP

NOTE: Encourage touch-and-go for the 3 reps

Conditioning: (15 Min)
60 Toes-to-bar for time
Every time you come off the bar perform 5 burpees

NOTE: If doing hanging knee raises there is a max set of 20 reps in a row enforced.

Hanging Knee Raises