(Mobility/Other Skill/Medium Metcon)

Movement Prep: 10 Min
“2X Super Inch Worm”

Note:
Twice Through...
Walk Hands Out
Push Up to Down Dog x 5
Spiderman with Twist Left
Spiderman with Twist Right
Mtn Climbers x 20
Side Plank with Reach Left
Side Plank with Reach Right
Push Up to Down Dog x 5
Walk Hands Back

Warm-up: 10 Min
Junk Yard Dogs

Note: https://youtu.be/2fsvvv3oJBg

Skill: 15 Min
8 Minute E2MOTM
Reverse Row Sit Back
5-5-5-5 w/3 Second Hold in Chin-up

Note: Start each rep with a slight pulldown to engage the lats then retract shoulder blades before the row. Hold is in the sit-back isolated chin up position. Keep shoulders down, no shrugging. Make note of hand rotation after the row. Use partners for busy class.
https://youtu.be/Jbs5J_-dUAs

Conditioning: 25 Min
Pull-ups
10-9-8-7-6-5-4-3-2-1
1 Round Macho Man after each set
3 Power Clean (185/135)
3 Front Squats
3 Jerks

Scaling: Lighter Load, Leg assisted Pull-ups

Note: Athletes should choose weight that they can complete 3 Jerks unbroken.