Skill/Strength:
Every 2 min for 4 Rounds
3 Front Squats
-Start at 65% and add load each round
Strength 2:
Every 2 min for 4 Rounds
1 Snatch Pull+1 Power Snatch+1 Snatch Pull+1 Power Snatch (unbroken complex)
-Start at 70% Power Snatch and add load each round
Metcon:
21-15-9
GHD Situps
Toes to Bar
-6 min cap
Mandatory Mobility:
3 min lat smash per side
3 min trap smash per side
3 min quad smash per side
Optional Additional/Alternative Work:
4 Rounds for Quality
8 Wide Grip Strict Pullups
8 Glute Ham Raises
