10
Nov
11/11
Unrated – Level 3
Warm-up
400m run
20 pull ups
20 push ups
200m run
10 behind the neck push press
10 barbell overhead squats
100m run
Mobility
Hold air squat and add a toro twist while reaching up
Performance
Snatch (7×3 @ 70% EMOM)
Squat snatch and performed in singles.
Fitness
Bench Press (5X5 @ 70%)
Metcon
Metcon (Time)
Partner workout:
Row 100 cal
75 pull ups
50 bar facing burpees
50 thrusters (95/65)
50 bar facing burpees
75 pull ups
Row 100 cal