10/8

Unrated – Level 3

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Warm-up

8 minutes:

50 single unders

10 air squats

10 muscle snatches

Mobility

Foam roll

Metcon

Performance

Metcon (Time)

5 rounds

30 double unders

15 power snatch (75/45)

Metcon

Fitness

Metcon (Time)

5 rounds

30 jump ropes

15 thrusters (75/45)

Weightlifting

Snatch (5-3-1-1-1-1-1)

Touch and go on 5 and 3, increase based off feel.

Strength

Front Squat (5-3-1-1-1-1-1)

Start at 60% and build based on feel