Skill/Strength:
EMOM 16
1 Squat Clean and Jerk
4 Rounds at 75%, 4 at 78%, 4 at 81%, 4 at 84%
Metcon:
AMRAP 10
5 Shuttle Runs
10 GHD Situps
15 Pullups
Mandatory Mobility:
3 min bicep smash per side
3 min adductor smash per side
Optional Additional/Alternative Work:
3 Rounds for quality
10 Banded Lat Pushdowns
10 Weighted Hip Extensions
