Strength/Skill:
Every 2 min for 6 Rounds
1 Squat Snatch + 2 Overhead Squat @70% Snatch Max
-Meant to be done unbroken as a complex
Metcon:
12 min AMRAP
75 Double Unders (1:30 cap)
10 Deadlifts 205/155lbs
6 Bar Muscle Ups
Accessory Work:
Abs by the chick that beats everyone:
3 sets
15 GHD Back Ext.
:30-45 sec hollow hold w/Dbl KB
1 min plank
Rest 30 secs.
L-Sit hold from Pullup bar as long as possible for 5 rounds (rest for :30 -1 min between each set) (total time is score) **Goal is to beat last weeks score
Mobility:
3 min Hamstring Smash, per leg
