Skill/Strength:
Every 1:30 for 8 Rounds
1 Snatch High Pull+1 Hang Power Snatch+1 Low Hang Power Snatch (right below the knee)
Rounds 1-4 at 70%, then add a little bit each round
Metcon:
3 Rounds
50ft Double Dumbbell Walking Lunge (at sides) 50/35lbs (25ft down and back)
10 Double Dumbbell Hang Power Cleans
20/16 Cal Row
-9 min cap
Mandatory Mobility:
3 min glute smash per side
3 min delt smash per side
Optional Additional/Alternative Work:
3 rounds for quality
10 Dumbbell Bench Press, pick load
10 Strict Ring Dips
