(Mobility/Long Strength/Short Metcon)

Movement Prep: 15 Min
5 Point Shoulder Opener
:30 on each side on each stretch

Note: For larger classes take advantage of the silver handle anchor points on long wall of classroom (Central)

Warm-up: 15 Min
Run/Row/Ski 400 Meters then
3 Rounds:
10 Hollow Rocks
10 Supermans
10 Air Squats
3 Wall Walks
400m Run/Row/Ski/2X Bike

Strength: 15 Min
10 Min E2MOTM
Squat Cleans
3-3-3-3

Note: Cover the squat clean and allow athletes time (5 Mins) to warm up to a heavy 3 rep weight.

Conditioning: 15 Min
8 Min Ladder
1 Power Clean (135/95)
1 Handstand Push-up
1 Toe-to-bar
2 Power Clean
2 Handstand Push-up
2 Toe-to-bar...

Scaling: Light Power Clean, Box HSPU or Dumbbell Strict Press, Hanging Knee Raises