(Mobility/Short Strength/Medium Metcon)

Mobility: (5 Min)
Wrist Series

Warm Up: (10 Min)
Left side first, then Right
10 Leg Swings
5 Leg Swing to Reverse Lunge
10 Sec. Sampson Stretch

Then, 2 times:
10 Mountain Climbers
5 Push-up to Down Dog
10 Kip Swings

Then, 2 times:
10 Air Squats
5 Hollow Rocks
10 Bear Crawl Touches

Skill: (10 Min)
Split Jerk Foot Work
(complete this WITHOUT putting chalk on the floor - use tape? or round counters?)

Strength: (15 Min)
12 Min E2MOTM
7 - 5 - 3 - 1 - 1 - 1 Split Jerk

Workout: (20 Min, 4 Min Set/Warm Up, 16 Min WORK)
4 Rounds for reps
30 sec Thruster (95/65)
30 sec rest
30 sec Double Under
30 sec rest
30 sec Burpees
30 sec rest
30 sec Ski for Cals
30 sec rest

NOTE: Large class accommodations can be made by having athletes set up at different stations and then working on opposite :30 sec intervals.

Scaled:
Lighter Load