Skill/Strength:
Every 2:30 for 4 Rounds
10 Front Squats
-Start at 55% and add load each round
Metcon:
For time
Run 600m
18 Shoulder to Overheads 135/95lbs
18 Alt. Back Rack Lunge In Place 135/95lbs
Run 400m
16 Shoulder to Overheads
16 Alt. Front Rack Lunge In Place
Run 200m
12 Shoulder to Overheads
12 Alt. Overhead Lunge In Place
-15 min cap
Mandatory Mobility:
3 min adductor smash per side
3 min glute smash per side
Optional Additional/Alternative Work:
4 rounds for quality
16 Alternating V-ups
Single Arm Kettlebell Front Rack Carry, pick load, 50ft
