Skill/Strength:
Every 2 min for 7 Rounds
3-3-3-3-2-2-2
Power Cleans starting at 65%, adding load each round
Metcon:
For time
30 Cal Row
10 Ring Muscle-ups
30 Dumbbell Snatches 70/50lbs
30 Cal Row
10 Ring Muscle-ups
20 Dumbbell Snatches 70/50lbs
30 Cal Row
10 Ring Muscle-ups
10 Dumbbell Snatches 70/50lbs
Accessory Work:
In 4 mins do
50/40 Assault Bike Calories
max reps in remaining time Bar Facing Burpees
-Rest 2 mins and repeat until you reach 75 Bar Facing Burpees
Mobility:
2 min lat smash, per side
3 min hamstring smash, per side
