Skill/Strength:
EMOM 6
1 Snatch Pull+1 Squat Snatch at 70%
-You may reset on the floor if desired
Metcon:
4 rounds
Run 400m
14 Deadlifts 315/225lbs
8/6 Ring Muscle ups
-24 min cap
-Scale DL to 70% or less
-Scale RMU to low ring progressions or Pulls+Pushes that utilize rings, including jumping high ring MU
Accessory Work:
4 Rounds for quality
8R/8L Rear Foot Elevated Split Squats, pick weight
:30 Face Up GHD Plank Hold
Mobility:
3 min hamstring smash per side
3 min lat smash per side
