10/24

Unrated – Level 3

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Warm-up

3 Steady Rounds

:20 L-Sit Hold or hollow hold

15 Empty Bar OH Squats

15 Ring Rows

Mobility

Overhead squat hold

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes

12 OHS 95/65lbs

10 Burpee to 6″ Target

12 KB Swing 70/53lbs

Weightlifting

Power Snatch (10 min EMOM x 1 rep at 80%)

Strength

Barbell Row (4×8 moderate to heavy )