Skill/Strength:
Every 2 min for 3 Rounds
Push Press 1×5 at 77% 1RM
Push Press 1×3 at 85% 1RM
Push Press 1×1+ at 92% 1RM
Metcon:
3 rounds
10 Shuttle Runs (25ft down and back=1)
20 Hang Power Snatches 115/75lbs
30 GHD Situps
-15 min cap
-Scale weight to do sets of 5+
Mandatory Mobility:
3 min trap smash per side
3 min delt smash per side
Optional Additional/Alternative Work:
3 rounds for quality
10 Barbell Hip Thrusts, pick load
10 Lateral Box Step-ups, pick load
