Skill/Strength:
Every 1:30 for 8 Rounds
Power Snatch
3×3 Touch N Go at 75%, 1×1 at 83%, 1×1 at 86%, 1×1 at 89%, 1×1 at 92%, 1×1 at 92%+
Metcon:
4 Rounds
20 Alt. Wallball Lunges 20/14lbs 10/9ft (take the wallball and lunge down with it in front rack, then throw it up as you stand)
10 Burpee Box Step Overs holding wallball 24/20” (lay down, touch chest and thighs to ground, get up, grab wallball and step over box)
-12 min cap
Mandatory Mobility:
3 min hamstring smash per side
3 min glute smash per side
Optional Additional/Alternative Work:
5 Rounds for quality
1 min Plate Pinch Hold
:30 Face Up GHD Hold
