Skill/Strength:
Every 3 min for 4 Rounds
3 Pause Front Squats
-2 sec pause
-Start at 70% and add load each round
Metcon:
EMOM 15
1: Bike Up to 17/15 Cals
2: Rest
3: Up to 13 GHD Situps
4: Up to 6 Shuttle Runs
5: Rest
Accessory Work:
8 Rounds
8 Alt. Dumbbell Snatch 50/35lbs
8 Alt. Pistol Squats
Mobility:
3 min quad smash per side
