In A Perfect World...

In a perfect world, we would have more time to train.  We could start with a long general warm up - running, rowing, or biking for 5-10 minutes.  Then we would go through a nice roll-out routine.  After that we could do some dynamic stretches relative to our needs and the workout.  Next we could get a lift or skill work in, taking our time to focus on particular aspects.  After that we'd throw together a conditioning workout, metcon style!  Lastly, the training session would end with a 5 minute cool down row and stretch circuit.  BUT, the reality of the situation is that we have an hour, so we do what we can with the time we have, which lucky for us is enough.  We are still able to be effective at getting our workouts in.  If there was anything you had extra time for, say after class, I would highly recommend stretching.  Even 5 minutes can make a big difference.  Here is a pic from last weeks Tuesday class.  Synchronized stretching at its finest!

Workout:

10 Rounds:
1 Power Snatch
1 Hang Power Snatch
EMOM

600 meter run
10 burpee
400 meter run
20 burpees
200 meter run
30 burpees