(Mobility/Other Skill/Medium Metcon)

Movement Prep: 10 Min
3 Rounds Tabata
Contra Lateral Dead Bugs
Scap Push-ups
Ipsilateral Dead Bugs
Hanging Shrugs

Warm-up: 10 Min
2 Rounds of
1 Minute Jump Rope
10 Tuck Ups
15 Wall-balls
20 Walking Lunges
250m Row

Skill: 10 Min
6 Min E1.5MOTM
Strong Turnover Drill
3-3-3-3

Note: Work with a partner. Use purple bands or Reds for stronger athletes. Jclips can be set about 12" off the ground (maybe higher for taller athletes) with the band looped around the post just below. Start with Extension and shrugs, then High Pulls, so athletes can get a feel for the bands then muscle cleans focusing on fast elbows and releasing the hook grip. Partner up for larger classes.


Workout: 30 Min
10 Front Rack Lunge (75/55)
20 Push-Press (75/55)
30 Hang Squat Cleans (75/55)
40 Sit-ups
50/35 Calorie Row/Ski/Bike
40 Sit-ups
30 Hang Squat Cleans (75/55)
20 Push-Press (75/55)
10 Front Rack Lunge (75/55)

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

Scaling:
Light, Med-Ball Squat Cleans