Skill/Strength:
Every 2 min for 7 Rounds
1 Clean High Pull+1 Squat Clean+1 Jerk
3 Rounds at 65%, 2 at 70%, 2 at 75%
Metcon:
8 Rounds
Run 200m
5R/5L Single Arm Dumbbell Overhead Squat, pick weight
-This is an extremely challenging movement to do if your mobility is poor, so stay light, or modify to SA DB Front Squat instead
-14 min cap
Mandatory Mobility:
3 min rear delt smash per side
3 min adductor smash per side
Optional Additional/Alternative Work:
3 rounds for quality of:
12 Russian Kettlebell Swings, pick load
20 GHD Hip Extensions
