Skill/Strength:
Every 2:30 for 3 Rounds
Back Squat at 74% 1RM
1×10, 1×9, 1×8
Metcon:
7 Rounds
5 Unbroken Power Snatches 135/95lbs
10 GHD Situps
-14 min cap
-Power Snatches MUST be done touch n go unbroken or the set will not count, so scale weight accordingly. You can NOT scale to just breaking it up instead.
Mandatory Mobility:
3 min glute smash per side
3 min quad smash per side
Optional Additional/Alternative Work:
4x250m Row
-Rest :30 between rows
2x500m Row
-Rest 1 min between rows
1x1000m Row
