Skill/Strength:
Every 1:30 for 10 Rounds
5×3 Snatches @75-80%
3×2 @80-85%
2×1 @85%+
Metcon:
For 3 cycles
AMRAP in 3 mins of
3 Wall Walks
5 Burpee Box Jump Overs, 24/20 in
7 Pull-ups
-Rest 2 mins between each cycle.
For each cycle restart the AMRAP
Accessory Work:
Every 2 min
Back Squat 1×5 at 72% 1RM
Back Squat 1×3 at 77% 1RM
Back Squat 1×1 at 82% 1RM
Back Squat 1×5 at 77% 1RM
Back Squat 1×3 at 82% 1RM
Back Squat 1×1 at 87% 1RM
Back Squat 1×5 at 82% 1RM
Back Squat 1×3 at 87% 1RM
Back Squat 1×1 at 92% 1RM
Mobility:
2 min barbell quad smash each side
2 min calf smash
