Skill/Strength:
Every 2 min for 5 Rounds
Back Squat 1×5 at 75% 1RM
Back Squat 1×3 at 80% 1RM
Back Squat 3×1 at 85% 1RM
Metcon:
4 rounds total
In 3 mins
8 Shuttle Runs (25ft down and back=1)
15 Deadlifts+12 Hang Power Clean+9 Push Jerks 115/75lbs
max reps in remaining time Bar Muscle-ups
-Rest 2 mins between each round
Accessory Work:
3 rounds of
1 set at 70% of max Strict Handstand Push-ups
Rest 1 min
1 set at 50% of max Strict Handstand Push-ups
Rest 1 min
max rep Strict Handstand Push-ups
Rest 3 mins
Mobility:
3 min hamstring smash per side
2 min quad smash per side
