Skill/Strength:
Every 1:45 for 8 Rounds
Strict Press 1×7 at 65% 1RM
Strict Press 2×5 at 75% 1RM
Strict Press 2×4 at 80% 1RM
Strict Press 1×3 at 82% 1RM
Strict Press 2×3 at 85% 1RM
Metcon:
For 3 Rounds
In 1 min do
10 Power Snatches 95/65lbs
max reps in remaining time Burpee Box Jump Overs 24/20in
— Rest 1 min —
10 Dumbbell Box Step Overs 50/35lbs 24/20in
max reps in remaining time Burpee Bar Touches 6in
-Rest 2 min between rounds
-Scale Power Snatch weight to something you can do unbroken!
Accessory Work:
For time
Row, 200 m then Run, 200 m
Rest 1 min
Row, 400 m then Run, 400 m
Rest 1:30
Row, 600 m then Run, 600 m
Rest 2 mins
Row, 800 m then Run, 800 m
Mobility:
3 min trap smash per side
