Skill/Strength:
Every 1:30 for 5 Rounds
3 Power Snatches, Unbroken
-Start at 60% and add load each round
Metcon:
20-17-14-17-20
Unbroken Wallballs, pick weight
-75 Double Unders after each set of wallballs
-Wallball sets MUST be done unbroken with no rest/pause/dropping or the ENTIRE set doesn’t count.
-Scale DU to 150 SU or 1:30 practice
-15 min cap
Mandatory Mobility:
3 min calf smash per side
3 min trap smash per side
Optional Additional/Alternative Work:
4 rounds for quality
6 Strict Chest-to-bar Pull-ups
Rest 30 secs
8 Strict Pull-ups
Rest 30 secs
15 Seated Strict Press, pick load
Rest 2 mins
-Use bands for PU assistance if needed
