(Short Strength/Partner Metcon)

Warm-up: 15 Min
2 Rounds...
10 Stationary Lunges/Russian Lunges
10 Air Squats/Goblet Squats
10 Russian Swings/American Swings
10 Hanging Shrugs/Kip Swings
10 Sit-ups/Burpees

Strength: 15 Min
10 Min EMOTM
Alternating Front Rack Lunge
6-6-6-6-6 (3 Each Side)

Conditioning: 30 Min
24 Min E6MOTM
400m Run
Max Push Press (95/65)
400m Run
Max Hang Power Snatch (95/65)
400m Run
Max Front Squat (95/65)
400m Run
Max Burpee Over Bar

Both Athletes Working A1 Runs, A2 Barbell Movement then switch. Teams have 6 Mins for each athlete to complete the run then rest the remainder of the 6 Mins.


Scaled: Lighter Load, 200m Run if you get caught by the clock.