(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
Place Mini Band Around Ankle:
Side Step across Gym
12 Standing Adductor Inside Leg
Side Step back across Gym
12 Standing Adductor Inside Leg

Warm Up: 10 Min
8 Minute E2MOTM
10 KB Windmills
10 Push-up to Down-Dog
10 Spiderman Steps
10 OHS w/3 Sec Pause
Practice Jump Rope Remainder of 2 Minute

Strength: 20 Min
12 Minute E2MOTM
Deficit Deadlift
6-6-6-6-6-6
Note: Stand on (no more than) 45lb Bumper Plate. Give athletes some time to warm up and get used to the deeper DL position.
65%-70% of 1rm

Conditioning: 15 mIn
21-15-9
Hang Power Clean (135/95)
Burpees Box Jump (30/24)
KB Swings (24/16)

Scaling:
DB HPC, 2X Singles, lower box