Skill/Strength:
Every 2 min for 7 Rounds
1 Squat Snatch with 1 sec pause in the catch + 1 Overhead Squat
-Start at 60% and add load each round
Metcon:
AMRAP 11
10 Hang Power Snatches 95/65lbs
10 Box Jumps 24/20in
10 Toes to bars
30 Double Unders
-HPS is intended to be much lighter than skill work, ideally something you can do unbroken
-Scale DU to 60 SU
Mandatory Mobility:
3 min calf smash per side
3 min lat smash per side
Optional Additional/Alternative Work:
3 rounds for quality
16 Back Rack Box Step-ups, pick load, pick height
24 Banded Hip Abductions
