(Mobility/Other Skill/Medium Metcon)

Movement Prep: (5 Min)
6 Pilates Rollovers (3 each direction)
2 Min. Rotating Plank


Warm-up: (10 Min)
2 Rounds of
1 Min Jump Rope
10 Stride Stance Good Mornings
10 Cossack Squats
10 Russian KB Swings
10 Push-ups
200m Row

Skill/Strength: (20 Min)
7-7-7-7-7 (Each Arm)
Kettlebell Snatches


Workout: (25 Min)
4 Rounds of Tabata
Ring Rows
Wall Balls (20/14 @ 11'/10')
Hang Power Snatches (95/65)
Double Unders

*Score total reps

NOTE: Men's target is 11' prescribed. Allow some time to warm-up the Snatch. Ring Row prescribed is shoulders just above ground at bottom position. Use power jumps if athletes are doing single unders.

Scaling: Light and Singles w/Power Jumps