Skill/Strength:
Every 2 min for 9 Rounds
2x 3 Hang Power Snatches+1 Power Snatch @70%
3x 2 Hang Power Snatches+1 Power Snatch @75%
4x 1 Hang Power Snatches+1 Power Snatch @80%
-Do the complex unbroken, touch n go
Metcon:
10-20-30
Single Under Crossovers
Double Unders
Single Under Crossovers
Double Unders
GHD Situps with medball 20/14lbs
Accessory Work:
Every 4 mins for 16 mins, alternating between
Station 1:
9-7-5 Bench Press 135/95lbs
9-7-5 Sandbag Cleans 150/100lbs
Station 2:
50ft Handstand Walk
35 Wall Balls 20/14lb 10ft
50ft Handstand Walk
Mobility:
3 min shoulder smash per side
2 min calf/achilles smash per side
