(Mobility/Other Skill/Medium Metcon)

Movement Prep: (5 Minutes)
3 Pilates Roll Overs

Warm-up: (12 Minutes)
2 Min. Rotating Plank 

Across gym and back...
Squat Jumps (fingertips touch ground)
Backwards Bear Crawl
Burpee Broad Jumps

Skill: 10 Minutes

The Beat Swing - Initiating the Kip

Use the beat swing as another alternative to toes to bar if people want to practice

Workout: (25 Mins)

Take 5 or so minutes to reveiw each movement.  The workout will take up 19 minutes once the clock starts.  Athletes will spend 8 rounds of Tabata in one movement.  Take the Minute of Rest to transition to the next movement.  Record Total Reps (sum of reps for each movement)
"Big Mama Tabata"
Alt DB Snatch
Toes To Bar
Power Clean

*1 Min Rest Between Each Tabata Set