(Mobility/Other Skill/Medium Metcon)

Movement Prep: 10 Min
TheraBand Warm-up

Note:
10 Internal/External Rotations each side
10 Backward Arm Circles each side
10 Low Arm Pull Backs and 10 Small Circles each direction
10 Row to Chest
https://youtu.be/O31MmhW72WE

Warm-up: 10 Min
8 Min E2MOTM
10 KB Windmills
10 Push-up to Down-Dog
10 Spiderman Steps
10 OHS w/3 Sec Pause
Practice Jump Rope Remainder of 2 Min.

Skill:
5-5-5-5 (each arm)
Single Arm Sotts Press

Note: Scale with split position or seated on a box.
https://youtu.be/kSEINo9yALA


Workout:
For Time
3 Rounds For Time
10 Toes-to-Bar
10 DB Single Arm Hang Clean and Jerks (50/35)
10 DB Single Arm Overhead Squat (50/35)

Scaling:
Horizontal T2B, Lighter Load

Note: 2 excellent videos below with points of performance to pass along.
https://youtu.be/A-1Td77E9GQ
https://youtu.be/1A2Wq0zaM-o