Skill/Strength:
Every 1:30 for 5 Rounds
1 Snatch High Pull+1 Pause Hang Squat Snatch (3 sec pause at hang AND 3 sec pause in the catch)
-Sets 1-4 at 75% 1RM Snatch, then add small amounts each round
Metcon:
For time
100ft Handstand Walk (25ft lengths)
75 Double Unders
25 GHD Situps
50 Burpee Box Jump Overs 24/20in
25 GHD Situps
75 Double Unders
100ft Handstand Walk (25ft lengths)
-Scale HS walks to 5 Wall Walks. Scale DU to 150 SU
-18 min cap
Mandatory Mobility:
3 min calf smash per side
3 min trap smash per side
