Skill/Strength:
Every 2 min for 5 Rounds
3 Snatch High Pulls+2 Power Snatches, unbroken
-Start at 70% and add load each round
Metcon:
2 rounds for time
30/22 Echo Bike Calories
30 Thrusters 115/75lbs
-Every time you break Thrusters complete 5 Shuttle Runs (25ft down and back=1)
-15 min cap
-Scale thrusters so you can always do a minimum of 10 at a time
Mandatory Mobility:
3 min quad smash per side
3 min tricep smash per side
Optional Additional/Alternative Work:
Every 3 min for 5 Rounds
18/15 Ski Erg Cals
2 Rope Climbs
