(Mobility/Other Skill/Medium Metcon)

Movement Prep: 10 Min
6 Min E2MOTM
Half Kneeling KB Windmill
8-8-8 (each side)

Note: Spend a few minutes to cover the movement and have the class practice without any weight. Than pick a Light weight for the sets of 8.

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: 10 Min
8 Rounds Tabata Quick Feet

Conditioning: 25 Min
Part 1
6 Rounds for Time
Min 1: Max Cal Erg (Must use All 3 Ergs twice)
Min 2: Max Alternating DB Snatch (not to exceed # of Cals from Min 1) (50/35)
Min 3: Rest

2 Min Rest
Score Total DB Snatches

Part 2
For Time
150/130 (minus # of DB Snatches scored from Part 1) Wall Balls (30/20 @ 10'/9')

Note: There is a 2 Min Rest after the 6th round of Snatches (for math), between Part 1 & 2. Wall Balls start at the 19th Minute
Classes larger than 9 athletes can pair up with one athlete starting after the first minute.

Scaling: Lighter DBs and Balls