12.13.18

Warmup

6 Min of Ladder Drills
Skier Drill
10 Burpees
High Knees
10 Alpine Jacks
Ali Shuffle L
10 Air Squats
Ali Shuffle R
10 Jumping Jacks
Hopscotch Drill
10 Leg Kicks per side

Mobility

Joint Mobility/Group Stretch x 6 min

Skill

Review all movements in the Metcon

Specific Warmup

4 Rounds at an easy/moderate pace under a 10 min cap
5 Power Cleans +5 Thrusters + 5 Alternating Lunges Per Leg – No more than 75/55#
KB SDLHP – 12 reps (use a light to moderate load)
Box Over – 15 reps – Bodyweight
Rest as Needed when Finished

Metcon

30 min AMRAP, Alternating with a partner
5 Complexes of Clean + Thruster + Lunge + Lunge Per Partner
10 Box Step Overs Per Partner
P -135/95, 24″/20″ with 50#/35# DB or 24kg/16kg KB in Each Hand
L – 115/75, 20″/16″ with 35#/25# DB in Each Hand
F – 95/65, 16″/14” with 25#/15# DB in Each Hand

Cashout

Handstand/HS Walk Practice x 10 – 15 min
OR
Kipping Pull Up or Bar MU Practice 10 – 15 min