Skill/Strength:
Every 2:30 for 5 Rounds
Back Squat 1×3 at 82% 1RM
Back Squat 1×3 at 85% 1RM
Back Squat 1×2 at 87% 1RM
Back Squat 1×2 at 90% 1RM
Back Squat 1×1 at 92% 1RM
Metcon:
In 14 mins
Row 2000m
then in the remaining time, AMRAP of
10 Alternating Dumbbell Snatches 70/50lbs
15 Burpee Box Jump Overs 24/20in
20 Alternating Dumbbell Snatches
15 Burpee Box Jump Overs
-Continue adding 10 Alternating Dumbbell Snatch reps each round until time expires
-Cap the row at 10 minutes
-Scale DB weight to go unbroken for the first set of 10 reps
Accessory Work:
3 Rounds
10 I,T,Y with 2.5-5lb plates
5 Perfect Ring Rows with 3 second pause at the top
Mobility:
3 min quad smash per side
3 min calf smash per side
