Skill/Strength:
Every 2 min for 4 Rounds
1 Squat Clean+2 Jerks
-1 set at 72% of C&J max (or limiting movement), 2 at 77%, 1 at 82%
Metcon:
14 min Ladder
1 Toes to Bar
1 Box Step Over 20” 1×50/35lb DB, held anywhere
1 Shuttle Run
-Add 1 rep to each movement each round
Mandatory Mobility:
3 min hamstring smash per side
3 min adductor smash per side
Optional Additional/Alternative Work:
3 Times through
AMRAP 5
16/13 Row Calories
16/13 Bike Erg Calories
-Rest 1 min between AMRAPs
