(Mobility/Long Strength/Short Metcon)

Movement Prep: 5 Min
2X Sampson Stretch Complex

Warm Up: 15 Min
2 Rounds
15 Sit-ups
15 Russian Lunges
15 Burpees
200m Row/Run/Ski/2X Bike

Barbell Warm-up #1

Note: https://youtu.be/lxesUfdGyU4

Strength: 25 Min
20 Min EMOTM
Min 1-5: 3 Squat Cleans
Min 5-20: 1 Squat Clean
Start light work to AHAP

Note: If athletes wish to stay light do sets of 3 throughout

Conditioning: 15 Min
10 Min EMOTM
3 rounds of
1 Russian Swing (32/24)
1 Swing with Squat
1 Squat Clean or KB Wall Ball

Scaling: Stay light do 5 rounds

Note: Introduce the KB Swing with Squat, allow athletes time to practice, play with the KB flow and decide on a weight.