Skill/Strength:
Every 2:15 for 5 Rounds
5 Back Squats at 70% 1RM
Metcon:
4 rounds
90 Double Unders
15 Power Snatches 95/65lbs
Handstand Walk 50ft (25ft down and back)
-16 min cap
-Scale DU 1:1 to SU, HS Walk to 100ft Bear Crawls or 5 Wall Walks
Mandatory Mobility:
3 min quad smash per side
3 min calf smash per side
3 min delt smash per side
Optional Additional/Alternative Work:
7 Rounds
12/9 Cal Echo Bike
12/9 Cal Row
-Rest 1 min
-The intent is to sprint
