Mobility
Limber 11
Strength/Skill
15 min to 1rm Front Squat To get a number for Hatch Squat next week!
Metcon
Every 90 seconds, for 30 minutes (5 sets of each station):
Station 1 – 10 Burpee Box Jump-Overs (24″/20″)
Station 2 – 10 Hang Power Cleans (135/95 lbs)
Station 3 – 10 Strict Handstand Push-Ups scale to box/pike/hold for 30s/Z-press with25#
Station 4 – 10 Overhead Reverse Lunges (135/95 lbs)
L-3 115/75 L-2 95/55 L-1 front rack 75/35