(Mobility/Other Skill/Medium Metcon)

Movement Prep: 10 Min
5 321 Air squats
Monkey crawl
5 Russian Baby Makers 3 secs @ bottom
Spderman Step and Crawl
5 PVC Overhead Squat 3 secs @ bottom
Duck Walk

Note: Air squats are tempo squats 3 sec down, 2 sec pause at bottom, 1 second ascent. Crawl and Walks are across the gym and back.
Spiderman Step and Crawl: Walk hands out to Plank, Spiderman Step right, Crawl forward to another Plank, Spiderman Step Left...
https://youtu.be/2e-Quh9ljy8
https://youtu.be/GiKENv5Rgqg

Warm-up: 15 Min
Med Ball Warm-up
2 Rounds
10 MB Kayakers (2 Touches=1 rep)
10 MB Wall Sit Front Raises
10 MB Squat Cleans
10 MB Overhead Lunges (each side)
10 MB Wall Balls
10 MB Burpees

Note: https://youtu.be/ZXKJ4g05H5E

Skill: 15 Min
10 Min
6 Min E1.5MOTM
5-5-5-5
Tall Clean

Note: This should all be slow until the drop under the bar. Have the class perform each rep together. Call it out and check each athletes position. Start in the Position 1 (High Hang), Press hips back to position 2 (low hang). Emphasize hips back, verticle shin, flat back. Transition back to position 1 (high hang) then to the tall Clean Position (on the toes, shoulders shrugged, hips open arms long) then PULL AND DROP!
https://youtu.be/ZGwIX9owt84

Conditioning: 20 Min
30 Squat Clean Thrusters (155/105)
E2MOTM 5 Burpee Over Bar
Start with 5 BOBs

18 Min Cap

Scaling: Light Load