Skill/Strength:
Every 2 min for 5 Rounds
1 Muscle Snatch+2 Power Snatch+1 Squat Snatch, unbroken
-Start at around 30-40% 1RM Snatch and add load each round
Metcon:
2 min on, 1 min off for 5 Rounds
20 GHD Situps
50ft Handstand Walk (25ft down and back=1)
Max Reps Bodyweight Deadlift
Mandatory Mobility:
3 min hamstring smash per side
3 min delt smash per side
Optional Additional/Alternative Work:
4 Rounds
15 Cal Ski Erg
5R/5L Dumbbell Bent Over Row
