(Mobility/Short Strength/Medium Metcon)

Mobility: 10 Min
2 Min T-Spine Roll
2 Min Banded Rack Stretch

Warm-up: 10 Min
PVC Warm-up (8 Min)

Run an 8 Minute clock.
:90 Jump Rope
:30 Pass Throughs
:30 Around the Worlds (:15 each direction)
:30 Stride Stance Goodmornings (:30 each side)
:30 Sit-ups (PVC on Shoulders)
;30 Alternating Front Rack Lunge
:30 Strict Press
:30 Thrusters
:30 Overhead Squat
:30 Cossck Lunge with Catch
:90 Jump Rope
Sit ups can be done without the PVC if needed. https://youtu.be/tjvAWLwd-jo

Skill: 10 Min
6 Min E1.5MOTM
Tall Clean

Note: This should all be slow until the drop under the bar. Have the class perform each rep together. Call it out and check each athletes position. Start in the Position 1 (High Hang), Press hips back to position 2 (low hang). Emphasize hips back, verticle shin, flat back. Transition back to position 1 (high hang) then to the tall Clean Position (on the toes, shoulders shrugged, hips open arms long) then PULL AND DROP!

Strength: 30 Min
20 Min EMOTM
"Macho Man" (Modified)
3 Power Clean (155/105)
3 Front Squat (155/105)
3 Push Jerk (155/105)

Scaling: Light Loads