(Short Strength/Partner Metcon)

Warm-up: 15 Min
2 Rounds of
1 Min Jump Rope
10 Stride Stance Good Mornings
10 Cossack Squats
10 Russian KB Swings
10 Push-ups
200m Row
Barbell Warm-up #1

Barbell warm-up #1;
5 reps of each:
Top Down DL
High Hang to exension and shrug
Low Hang High Pull
High Hang Muscle Clean
Strict Press
Back or Front Squat

Strength: 15 Min
12 Min E2MOTM
Hang Power Clean

Note: Allow plenty of Time for athletes warm up to a challenging weight for 3 reps before starting working sets.

Conditioning: 30 Min
10 Rounds each for Time
Partner Relay
6 Deadlifts (225/155)
8 Ring Dips
10 Box Jumps (24"/20")

20 Min Cap

Note: Allow time to warm-up DL and to cover leg assisted or banded Dips.

Scaling: Light and Low with Leg Assisted Dips