(Mobility/Other Skill/Medium Metcon)

Movement Prep:
2 Min Bow & Arrow Stretch
2 Min KB Windmill

Warm-up:
KB Warm Up
5 KB Floor Press each side
5 Arm Bars each side
5 Punch and Crunch each side
5 Half Ups each side
5 Overhead Reverse Lunge each side
20 Russian Swings
20 American Swings

Skill:
One Arm KB Swing
High Pull and Punch
KB Snatch
Top Down Snatch

Workout:
For Time
10-8-6-4-2-2-4-6-8-10
KB Snatch (24/16) (each side)
Box Jump (24"/20")
KB Kayaker (24/16) (Each Rep = one touch on each side)

Scaling: Light and Low