Skill/Strength:
EMOM 14
1: 8 Burpee Box Jumps 24/20”
2: 1 Squat Snatch 80-85% (perfection, no misses)
3: Rest
Metcon:
Accumulate
50 Power Cleans 185/125lbs
-Every minute on the minute (but not at the start of 3,2,1 go) complete 50ft Farmer Carry 2×50/2x35lb DB before continuing
-12 min cap
-If you can safely do this weight do it!
Mandatory Mobility:
3 min hamstring smash per side
3 min trap smash per side
Optional Additional/Alternative Work:
2 rounds for max reps of:
max rep Echo Bike Calories, 1:15
Rest 1:45
max rep Echo Bike Calories, 45 secs
Rest 2:15
max rep Echo Bike Calories, 15 secs
Rest 2:45
