Skill/Strength:
Every 1:30 for 5 Rounds
1 Squat Snatch+1 Overhead Squat
-1 set at 70%, 2 at 75%, 2 at 80%
Metcon:
For Time
Run 400m
20 Burpee Box Jump Overs 30/24in
30/22 Echo Bike Calories
20 Burpee Box Jump Overs 24/20in
-15 min cap
-Take note that the second BBJO are lower than the first set
-Cody, you better beat everyone at this workout
Mandatory Mobility:
3 min calf smash per side
3 min trap smash per side
3 min quad smash per side
Optional Additional/Alternative Work:
For quality
Freestanding Handstand Hold, 4×15 secs
4 Handstand Pirouettes
L-Sit-to-Handstand Practice, 10 mins
