Skill/Strength:
Every 2 min for 4 Rounds
1 Clean Pull+1 Power Clean+1 Clean Pull+1 Power Clean+1 Split Jerk, unbroken
-Start at 75% of limiting movement and add load each round
Metcon:
3 Rounds
20 Burpee Box Jump Over 24/20” w/ step down (any angle)
10 Shuttle Runs (25ft down and back=1)
Immediately into 3 Rounds
100 Double Unders
50ft Handstand Walk (25ft down and back. 25ft lengths MUST be unbroken to count)
-15 min cap
-Scale DU to 150 SU or 1:30 practice. Scale HS Walk to 5 Wall Walks
Mandatory Mobility:
3 min calf smash per side
3 min trap smash per side
Optional Additional/Alternative Work:
4 rounds for quality
10 Seated Pike Leg Lifts
Elbow Plank Hold, 45 secs
