1/24

Unrated – Level 3

View Public Whiteboard

Warm-up

3 rds

15 calories any machine

10 v ups

10 KB Sumo Deadlifts

Mobility

Lizard

Pigeon

Strength

Push Jerk (Establish heavy 3 rep in 12 minutes )

Weightlifting

Clean (Establish a 1 rep max in 12 minutes )

Metcon

Metcon (Time)

3 rounds

100’ handstand walk

20 toes to bar

10 clean and jerk 115/75