Skill/Strength:
Every 2 min for 5 Rounds
1 Clean High Pull (from ground)+1 High Hang Squat Clean (mid thigh), drop and rest :10-15, 1 Squat Clean (from ground)
-Start at 60% 1RM Squat Clean and add load each round
Metcon:
5 Rounds
8 Double Dumbbell Box Step Overs 50/35lbs 20”
8 Double Dumbbell Shoulder to Overhead 50/35lbs
8 Box Jumps 30/24” (same box, just tip it)
-15 min cap
Mandatory Mobility:
3 min trap smash per side
3 min glute smash per side
Optional Additional/Alternative Work:
3 rounds for time
20 Burpee-to-Targets (pullup bar 6” above reach)
5 Sandbag Cleans, 150/100lbs
16 Burpee-to-Targets
4 Sandbag Cleans, 150/100lbs
12 Burpee-to-Targets
3 Sandbag Cleans, 150/100lbs
-Rest 2 mins between rounds
