(Mobility/Other Skill/Medium Metcon)

Movement Prep: 5 Min
2 Min KB Arm Bars
2 Min Quad Roll

Warm-up: 10 Min
Partner Med-Ball Warm Up

Skill: 15 Min
"Svagzdys Sequence"

10 Min Alternate Sides

Turkish Get Up
1 One Arm KB Strict Press
2 One Arm KB Front Squat
3 One Arm KB Clean and Jerk
Turkish Get Down

Workout: 30 Min
"Mace's Pace"
For Time.
50 DB Snatches (50/35)
200m Run
40 KB Swings (32/24)
200m Run
30 Wall Balls (30/20 @ 10')
200m Run
20 Burpee Box Jumps (24"/20")
200m Run
10 Chest-to-Bar Pull Up
200m Run

submitted by Jason Mace

Scaling:
Go Light
Row/Ski 200m