Skill/Strength:
EMOM 10
Odd: 6 Back Squats
Even: 4 Front Squats
-Bar is loaded to 70% Front Squat
Metcon:
AMRAP 9
5 Shuttle Runs (25ft down and back=1)
20 Alt. Jumping Lunges
Accessory Work:
Every 2 min for 5 Rounds
1x [ 3 High Hang Squat Snatches + 1 Hang Squat Snatch ] at 50% Snatch Max
1x [ 3 High Hang Squat Snatches + 1 Hang Squat Snatch ] at 55% Snatch Max
1x [ 2 High Hang Squat Snatches + 1 Hang Squat Snatch ] at 60% Snatch Max
1x [ 1 High Hang Squat Snatch + 1 Hang Squat Snatch ] at 65% Snatch Max
1x [ 1 High Hang Squat Snatch + 1 Hang Squat Snatch ] at 70% Snatch Max
Mobility:
3 min quad smash per side