Movement Prep: 10 Min
2 Min. Banded Hip Distraction
2 Min. Banded Ankle Work

Warm-up: 15 Min
8 Min E2MOTM
10 See Saw Steps
10 Kip Swings + 5 Hanging Shrugs
10 Push-up to Down-Dog
10 Spiderman Steps
Practice Jump Rope Remainder of 2 Min.

Then Barbell Warm-up #1

Strength: 20 Min
14 Min EMOTM
5-5-3-3-1-1-1
Squat Clean

NOTE: Spend time with empty barbell reviewing technique. 5s and 3s should touch and go for non-beginners. Build to heavyy singles but don't push the PR goal unless someone is really feeeling great. Better to have 3 singles at 90 to 95% than an 80%, 90% then failure. Beginners should stick with 5 reps all the way.


Conditioning: 15 Min
"Karen"
150 Wall-Balls for time

Scaling: 1/2 Karen with sets of 5 + 15 sec. rest