(Mobility/Short Strength/Medium Metcon)

Mobility: 10 Min
3 Rounds Tabata
PVC Overhead Squats
Hanging Shrug
PVC Good Mornings
Kip Swing

Warm-up:15 Min
Med Ball Partner Relay...
Squat to MB / Boot Scrapers
MB Push Press / Walking Lunges
MB Squat Clean / 2X Forward/Backward Bear Crawls
Wall Balls / 2X Monkey Crawl
MB Push-Ups / Burpee Broad Jumps

Strength: 15 Min
10 Min Running clock
Turkish Get-ups
Start light and build to AHAP

Note: Do a practice rep using an abmat, balancing the flat part on the knuckles of the fist (this is challenging and fun), call out each position (Punch and Crunch, Kickstand, High Hips, Leg under to Post, Lunge and Stand) athletes should be able to keep the abmat balanced on thier fist if they are in proper position. Then set the clock and have the class practice on their own, getting a s heavy as they are comfortable.

Conditioning: 20 Min
16 Minute AMRAP
5 KB Squat Cleans (24/16)
3 KB Snatches (24/16) each side
1 Turkish Get-up (24/16) each side

Scaling:
Light Bell, DB Snatches

Note: After the 6th Snatch start the TGU from the top: down and up.