(Mobility/Other Skill/Medium Metcon)

Movement Prep: (5 Min)
4 Min Rotating Plank

NOTE: Athletes can rotate as they choose - hardest version is 1 min each (front, side, reverse, side) - elbows or hands for support - focus on not just holding, but holding with hollow.

Warm-up: (10 Min)
400m Run/Row/Ski
Bumper Plate Medley

NOTE: 10 Reps or Round Trips each...Torso Twists, Halos, Power Cleans, Front Squats, Push Presses, Good Mornings, Russian Lunges, Push-ups, FWD/BWD Jumps, Lateral Jumps

Skill: (20 Min w/6 Min Setup)
14 Min EMOTM - Work Your Weakness
Odd Minute: Choose a Gymnastics movement
Even Minute: Choose a Barbell movement
Work with your trainer to establish a rep scheme

NOTE: Expect to coach athletes towards a good rep scheme or skill that athletes can focus on.

Workout: (20 Min with 8 Min Setup)
12 Min Every 90 Seconds
Alternate between...
200m Run
8 - 6 - 4 - 2 Shoulder to Ovearhead
Increase Weight to AHAP

NOTE: Cover Push-Press, Push Jerk and Split Jerk variations. 200m shoud be fast. Have people load their next weight just after the lift and before their run so they can focus on controlling breathing and getting recovery after fast run and before next lift.

Go light and keep reps at 8 all the way through