Skill/Strength:
Every :30 for 10 Rounds
1 Squat Snatch at 70%
-The goal is perfection. Don’t add load. Be consistent with every rep.
Metcon:
4 rounds, each round for time
20 Double Dumbbell Squats 50/35lbs
Row 250/225m
20 Alternating Pistols
-Rest 1:30 between rounds
-25 min cap
Mandatory Mobility:
3 min adductor smash per side
3 min glute smash per side
Optional Additional/Alternative Work:
Every 2:15 for 3 Rounds
Bench Press 1×5 at 67% 1RM
Bench Press 1×5 at 75% 1RM
Bench Press 1×5+ at 82% 1RM
