(Mobility/Short Strength/Medium Metcon)

Movement Prep: 5 Min
2 Min Banded Ankles
2 Min T-Spine Roll

Warm-up: 15 min
2 Rounds of...
2 Inchworm Complex
4 Side Plank with Reach (each side)
6 See Saw Step
8 Push-ups
10 PVC Overhead Squats
200m Run/Row/Ski/2X Bike
Then...
Burgener Warm-up
Barbell Warm-up #2

Strength: 15 Min
Overhead Squat
5-3-1-1-1

Note: Allow athletes to warm up a bit before starting. Empty barbell set of 10, 1 weighted warm up set then shoot for 75% for 5, 85% for 3 the 90-105% for the 1s.

Conditioning: 25 Min
“Mountain Man (Re-revised)”
30 Power Snatches (75/55)
500m Row
60 Thrusters (75/55)
500m Row
30 Power Snatches (75/55)
500m Row

Scaling: Lighter load

Note: For larger classes have half of the athletes start on the rower.