Skill/Strength:
Every 2:30 for 5 Rounds
1 Squat Snatch+3 Overhead Squats+1 Hang Squat Snatch, unbroken
-Work up to 80-85% over the 5 Rounds
Metcon:
21-15-9
Front Squats 115/85lbs
Burpees Over Bar (not bar facing)
-8 min cap
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Pauly VanderKelen
45° Bench Press: 3x12 with 70# dumbbells alternating with 3x12 BOBBR @ 115#
4x15 Strict GHD Sit-Ups with 15# in the weight vest alternating with 3x20 Chest Fly @ 65# / 3x11 Strict Bar Dips with 40# on the weight belt.
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