Skill/Strength:
Every 1:15 for 12 Rounds
1 Squat Clean
2 Rounds at 78%, 3 at 81%, 3 at 84%, 2 at 87%, 2 at 90%
Metcon:
3 Rounds
10 Box Jumps 30/24” (step down)
10 Pullups
-Rest 2 mins
3 Rounds
8 Box Jumps 36/30” (step down?)
8 Chest to Bar Pullups
-16 min cap
-If you’re not scaring yourself a little bit on these box jumps, you’re a dork.
Mandatory Mobility:
3 min lat smash per side
3 min calf smash per side
Optional Additional/Alternative Work:
Every 1:15 for 10 Rounds
Bench Press
5×3 Unbroken at 75%, 1×1 at 83%, 1 at 86%, 1 at 89%, 1 at 92%, 1 at 92%+
