Skill/Strength:
20 min to establish 1RM Squat Snatch
Metcon:
7 min AMRAP
25 Double Unders
15 Wallballs
5 GHD Situps with Wallball 20/14lbs
Accessory Work:
5 Rounds
Run 200m
5 Sandbag Cleans (to the shoulder) (150/100)
:30 Sandbag Hold
Mobility:
Barbell Quad smash – 2 min each leg
Lat smash- 2 min each side