(Mobility/Long Strength/Short Metcon)

Movement Prep: 5 Min
Mel's Hip flow
Deep Lunge
Hamstring Stretch
Spiderman with Twist
Knee Hug
Cossack Lunge

Note: https://youtu.be/3GFjkgHnJJU

Warm Up: 15 Min
Med Ball Partner Relay...
Squat to MB / Boot Scrapers
MB Push Press / Walking Lunges
MB Squat Clean / 2X Forward/Backward Bear Crawls
Wall Balls / 2X Monkey Crawl
MB Push-Ups / Burpee Broad Jumps

Strength: 20 Min
14 Min E2MOTM
Front Squat with 5 Second Hold in the Bottom of the last 2 reps of each set

Note: Monthly Challenge
Example set for the 6s is 4 regular front squats, reps 5 and 6 have the 5 seond hold.
Bottom position should have the chest upright and elbows as high as possible (genie position for folks with limited front rack mobility).
Each rep should start with a big breath in through the belly using the diaphram, be held through the 5 sec pause and slowly released on the drive out of the bottom.

Conditioning: 15 Min
3 Rounds For Time
15 KB Squat Cleans (32/24)
400m Run

Note: Morning class should do two x 200m runs staying along the length of the building because of the dark.

Scaling: Lighter KB Squat Cleans.