(Mobility/Gymnastics Skill/Medium Metcon)

Warm-up: (10 Min)
2 Rounds
15 Sit-ups
15 Russian Lunges
15 Burpees
200m Row/Run/Ski

Skill: (15 Min)
Take 10 Minutes to Identify 3 movements to work on, talk with trainer to develop a 30 minute workout and set-up your stations

NOTE: This is your time to shine as a coach. You will need to circulate quickly and help folks hone in on some targets. Choose drills for them to work on for their not-yet-attainable movements, and break down their lifting choice into a smaller movement that will help them fix any specific issues (example: High hang lifts will help work the transition, "Tall" lifts will help speed under bar). Make sure people do NOT bite off too much in terms of time. They should have 15 seconds to transition to their next movement.

Workout: (35 Min)
30 Min. EMOTM Work Your Weakness
Min. 1: Gymnastics (Ex. Push-up, HSPU, Ring Dips, Muscle-ups)
Min. 2: Weightlifting (Ex. Snatch, Clean, OHS)
Min. 3: Conditioning (Ex. Double-unders, Ski-erg, Burpees)

NOTE: Work the room - shoot for 3 touch points during 30 minutes, per student. Set the stage that ATHLETES will be responsible for watching clock so you can focus on helping people. Let pople know they might miss some minutes if you are working with them.