Skill/Strength:
Every 2:30 for 5 Rounds
1x [2 Clean Pulls+1 High Hang Squat Clean+1 Low Hang Squat Clean (just below knees)]
-Start at 70% Clean max and add load each round
-Drop the bar between clean pulls
Metcon:
21-15-9
Pullups
Box Step Overs 35/20lb Dumbbells 24/20”
Accessory Work:
2 rounds for time of:
Row, 750 m
Rest 1:30
Row, 650 m
Rest 1:30
Row, 550 m
Rest 1:30
Row, 450 m
Rest 1:30
Row, 350 m
Rest 1:30
Row, 250 m
Rest 3 mins
Mobility:
3 min quad smash per side
3 min lat smash per side
