(Long Metcon)

Warm-up: (20 Min)
7 Min Agility Warm-up
Partner Med-Ball Toss

Workout: (40 Min w/27 Min for workout)
3 Min. Max Reps Power Clean (135/95)
3 Min. Rest
3 Min. Max Reps 10m Shuttle Sprint
3 Min. Rest
3 Min. Max Reps Burpee Box Jump Overs (24/20)
3 Min. Rest
3 Min. Rest Reps Wall Balls (20/14 @ 10')
3 Min. Rest
3 Min. Max Reps Russian KB Swings (32/24)
3 Min. Rest

NOTE: With a class of 8 or fewer you can only set up and warm-up Power Clean. Then break down bars during 3 min rest and keep setting up and breaking down as you go. With 9 or more you will need to do stations to accomodate the Shuttle Sprint. Create 5 locations for the movements and distribute athletes around.

Scaling: Low and light