Strength/Skill:
Every 90 Sec for 8 Rounds
Snatch Extension + Snatch High Pull @ 100% Snatch Max
Metcon:
Run 600m
20 Strict Press 115/85lb
20 GHD Situps
Run 400m
15 Strict Press
25 GHD Situps
Run 200m
10 Strict Press
30 GHD Situps
16 min cap
Accessory Work:
Arms by Justin
3rds
10 BB Curls against wall w/10 sec. hold on last rep at 90* angle
20 banded tri pushdowns
10 DB Front and Side Raises
Mobility:
Lacrosse ball around shoulder blades for 3 min per side
