(Mobility/Other Skill/Medium Metcon)
Movement Prep: (5 Min)
Warm-up: (20 Min w/Tabata)
3 Rounds for Time
21 Weightless KB Swings
12 Pull Ups with PVC
NOTE: If you have not done this before - It's designed to be upbeat and fun. You can run in place first round, high knee second round, high heel third round. Count both legs as 1 rep. KB swings are thumbs locked together, fists serving as KBs. Takes about 5 Min.
3 Rounds of Tabata
Bike - Ski - Row for Meters
NOTE: Teams of up to 6 people (8 if you have a 16 person class). One person on each machine - Bike, Ski Row (add an extra rower between bike and ski for team of 8). One person in Rest between each machine. Run a Tabata timer - 20 Seconds of work, 10 seconds to get Rest person transitions into next machine, working person switches into rest position. Everyone hits each machine twice.
Skill: (15 Min)
Clean & Jerk
Start with Barbell Warm-up #1 then move into full clean and Jerk. These can be power or squat, push or split. Allow time to build to a 5 Rep Max-ish weight. Dropping is allowed here so cover safe procedures.
Take time to allow people to dial in a good bar height where 3 reps is challenging. People tend to get better at these throughout a workout.
Workout: (15 Min)
14 Minute EMOTM
Odd Minutes: 3 Clean and Jerk (205/135)
Even Minutes 3 Bar Muscle-Ups
Note: With a busy class you can start people on different movements so they can share stations.
Light C&J, Jumping Bar Muscle-ups