(Mobility/Other Skill/Medium)

Movement Prep: 10 Mins
Shoulder Series

Warm-up: 15 Min
KB Warm Up
5 KB Floor Press each side
5 Arm Bars each side
5 Punch and Crunch each side
5 Half-Ups each side
5 Overhead Reverse Lunge each side
10 Russian Swings
10 American Swings

Note: Runs like a flow, after 5 reps on each arm stay with the second arm to begin the next movement.

Fun: 10 Min
Class vs Class
5 min Ski Erg Relay
Teams of at least 3 switch every 30 seconds.
Add total meters of entire class after 5 minutes and divide by number of athletes for class average. We will post fastest class at the end of the day!

Skill: 10 Min
KB Snatch

Workout: 15 Min
12 Min AMRAP
10 KB Snatch (24/16) 5 each side
10 Goblet Squat
10 Around-the-Worlds 5 each direction

Note: Use DB for snatches if athlete can not go very heavy with KB. Then they can use heavier KB for squats and ATWs.

Go light, use DB for snatches