Skill/Strength:
Every 2 min for 5 Rounds
High Hang Power Clean (mid thigh)+1 sec Pause Low Hang Power Clean (just below the knees), rest :15, repeat
-Start at 70% 1RM Power Clean and add load each round
Metcon:
3 Rounds
7 Bar Muscle Ups
2 Back Squats at 85% 1RM (from rack, can be singles to be safe)
Run 400m
-15 min cap
-These squats are intended to be super heavy and you might need to rest more between them than you’d like. Be smart and safe!
Mandatory Mobility:
3 min lat smash per side
3 min quad smash per side
Optional Additional/Alternative Work:
Every 2 min for 5 Rounds
Bench Press 1×8 at 63% 1RM
Bench Press 1×8 at 68% 1RM
Bench Press 1×6 at 73% 1RM
Bench Press 1×6 at 78% 1RM
Bench Press 1×4 at 83% 1RM
