Skill/Strength:
Every 2 min for 5 Rounds
1 Squat Snatch (floor)+1 Hang Squat Snatch(above knee)+1 Overhead Squat
-Start at 74% of 1RM Snatch and add load each round
Metcon:
AMRAP 20
20/16 Cal Echo Bike
10 Ring Muscle Ups
25/21 Cal Row
10 Front Squats 205/155lbs (from ground)
-Scale RMU to progressions or Pulls+Pushes with rings. Scale FS to something you can safely clean, but don’t want to do unbroken
Mandatory Mobility:
3 min trap smash per side
3 min quad smash per side
Optional Additional/Alternative Work:
4 rounds for quality
12 Feet Elevated Ring Rows
12 Banded Straight Arm Lat Pull Downs
