Skill/Strength:
Every 1:15 for 10 Rounds
Power Snatch
5×3 Unbroken at 75%, 1×1 at 83%, 1 at 86%, 1 at 89%, 1 at 92%, 1 at 92%+
Metcon:
AMRAP 12
1 Double Dumbbell Burpee Squat Clean Thruster 50/35lbs
2 Alt Pistol Squats
2 Hand Release Pushups
-Add 1 rep to DB and 2 reps to pistols and pushups per round
Mandatory Mobility:
3 min quad smash per side
3 min pec smash per side
Optional Additional/Alternative Work:
4 Rounds for quality
10 Banded Lat Pulldowns (straight elbows!)
10 Banded Rig Hip Thrusts
20 Medball Russian Twists
