(Mobility/Other Skill/Medium Metcon)

Movement Prep: 10 Min
Shoulder Series

Note:
With a band:
External rotation x 10 reps each side
Lateral raise to 45 degrees x 10 reps each side
Overhead circles x 10 reps clockwise and 10 reps counter clockwise
Overhead assisted stretch x 10 reps + 10 second hold in stretch position
Circles in "T" position x 10 reps in each direction
T position assisted stretch x 10 reps + 10 second hold in stretch position
Circles at waist height x 10 reps in each direction
Waist height assisted stretch x 10 reps + 10 second stretch hold


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

Skill: 10 Min
KB Dead Clean and Rotational Press
Note: https://youtu.be/mfoSRzRwe4I

Conditioning: 25 Min
5 Rounds for Time
5 Single Leg Deadlifts Left (24/16)(Left Leg and Arm)
5 Single Arm Swings Left
5 Single Arm Front Rack Squats Left
5 Single Arm Dead Clean with Rotational Press Left
50 Double Unders
5 Single Leg Deadlifts Right (24/16)(Right Leg and Arm)
5 Single Arm Swings Right
5 Single Arm Front Rack Squats Right
5 Single Arm Dead Clean with Rotational Press Right


Scaling: Light KB