(Mobility/Other Skill/Medium Metcon)

Movement Prep: (5 Min)
Across the Gym and Back
Spiderman Steps
Dynamic Sumo Squats
High Knee Toe Up

Warm-up: (10 Min)
Partner Med-Ball Warm Up

Skill: (20 Min - 8 Min Teach Movement, 12 Min WORK)
"KB Sequence for Svagzdys"
12 Min Alternating Sides

Turkish Get Up - JUST COMPLETE THE GET UP PORTION
1 One Arm KB Strict Press - TAKE KB TO SHOULDER, LOCK OUT, SHOULDER
2 One Arm KB Front Squat - HOLD KB IN RACK AND SQUAT
3 One Arm KB Clean and Jerk - TAKE KB TO THE GROUND, RACK, LOCKOUT
Turkish Get Down - COMPLETE TGU TO GROUND

Workout: (25 Min - 10 Min Set/Warm Up, 15 Min WORK)
Mace's Pace

For Time.
50 DB Snatches (55/35)
200m Run
40 KB Swings (32/24)
200m Run
30 Wall Balls (30/20 @ 10')

200m Run
20 Burpee Box Jumps
200m Run
10 CTB Pull Up
200m Run

submitted by Jason Mace

Scaling:
Go Light
Row/Ski 200m