Skill/Strength:
Every 2:15 for 9 Rounds
2 Clean High (as you can) Pulls unbroken, rest 15 sec, 1 Squat Clean
-Start at 75% and add load each round
Metcon:
Accumulate 50 Shoulder to Overhead at 145/100lbs (picked up from ground)
-Every minute on the minute, including the first minute, you must complete 7 Chest to Bar Pullups before accumulating S2OH
-9 min cap
-Scale C2B to a pulling motion you can do unbroken or in two sets max when fresh
Mandatory Mobility:
3 min quad smash per side
3 min trap smash per side
3 min bicep smash per side
Optional Additional/Alternative Work:
5 Rounds for Quality
30 Sec Face Down GHD Hold, pick weight
10 Glute Ham Raises
