(Mobility/Other Skill/Medium Metcon)

Movement Prep: (5 Min)
Shoulder Series

Warm-up: (10 Min)
Med Ball Partner Relay...
Squat to MB / Walking Lunges
MB Push Press / Soldier March
MB Squat Clean / 2X Forward/Backward Bear Crawls
Wall Balls / 2X Monkey Crawl
MB Push-Ups / Burpee Broad Jumps

Skill: (10 Min)
Barbell Cycling Efficiency

NOTE: Use skill time to cover movements, then discuss efficiency...
For Push-Press practice the rep from the top...Down-and-up w/pause at lockout.
For Hang Clean practice rep from the Rack...Keep hook grip engaged throughout.

Workout: (30 Min)
10 Burpee Over Bar
20 Push-Press (75/55)
30 Hang Squat Cleans (75/55)
40 Sit-ups
50/35 Calorie Row
40 Sit-ups
30 Hang Squat Cleans (75/55)
20 Push-Press (75/55)
10 Burpee Over Bar

NOTE: With light weights there will be high variability in finish times from 15 to 25 minutes-ish

Light, Med-Ball Squat Cleans