(Mobility/Other Skill/Medium Metcon)

Movement Prep: (7 Min)
2 Min Banded Hip Distraction
2 Min Barbell Trap Smash

Warm-up: (10 Min)
Locomotion

Fun: (13 Min)
Teams of 6 (or less)
6 Min Bike, Ski, Row Relay
30 Sec. On / 30 Sec. Off
Record Total Meters

NOTE: Teams can have up to 6 people - 1 on each machine and 3 in wait. First three (or fewer) go for 30 Seconds and next three swap in immediately and go for next 30 seconds. Everyone goes through each machine twice. Distribute class into as small of teams as possible so transition times are minimal (rest folks can get set to go right at switch if machin is empty. If you have more than 12 at North you can add an extra rower.

Workout: (25 Min with warm-up 10-15 Min for Workout)
10-9-8-7-6-5-4-3-2-1
Power Cleans (135/95)
Front Squats (135/95)

NOTE: All ten Power Clean reps are done first before 10 Front squats are executed. Allow for some technique and warm up time with both moveements.

Scaling:
Light Bar, start at 9 or 8.