10/29

Unrated – Level 3

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Warm-up

500m Row then 2 rds

10 Dumbbell lateral lunge (10r/10l)

10 banded good mornings

20 air squats

Mobility

Barbell front squat hold

Metcon

Metcon (Time)

80-60-40-20-10

Double unders (1:1)

40-30-20-10-5

Toes to bar
Double unders to single unders (1:1)

Sub toes to bar for reg sit ups

Performance

Hang Snatch (5×3 65-75% )

These are from High hang. 65-75% of your hang snatch 1 RM

Fitness

Bench Press (5×3 @ 80-90%)