(Mobility/Other Skill/Medium Metcon)

Movement Prep: 10 Min
2 Minute Pole Squat
2 Minute Bow and Arrow Stretch

Warm-up: 10 Min
90 Sec. Jump Rope
PVC Warm-up
90 Sec. Jump Rope

Note: PVC Warm-up
:90 Jump Rope
:30 Pass Throughs
:30 Around the Worlds (:15 each direction)
:30 Stride Stance Goodmornings (:30 each side)
:30 Sit-ups (PVC on Shoulders)
;30 Alternating Front Rack Lunge
:30 Strict Press
:30 Thrusters
:30 Overhead Squat
:30 Cossck Lunge with Catch
:90 Jump Rope

Run an 8 Minute clock. Sit ups can be done without the PVC if needed. https://youtu.be/tjvAWLwd-jo

Skill: 10 Min
Sumo Deadlift High Pull

Note: Remind athletes this is about core to extremety! Power from the hip extension not the pull. 

Workout: 30 Min
"The Air Force"
20 Thrusters (95/65),
20 Sumo Deadlift High Pull (95/65),
20 Push Jerk (95/65),
20 Overhead Squat (95/65),
20 Front Squat (95/65).
4 Burpees EMOTM

20 min cap.

Scaling:
Go light, Overhead Lunges KB SDLHP, Less Burpees

Note: Review all barbell movements. SDLHP can be scaled with a KB to collar bone with elbows kept down for folks with any shoulder issues. OHS scaled to overhead lunges.