11/13

Unrated – Level 3

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Warm-up

3 rds

1:00 bike/row

10 empty bar clean and jerk

10 hanging scalp retraction

10 banded pallof press (10l/10r)

Mobility

partner quad and hamstring smash

Strength

Back Squat (4×12 tempo squat (4:0:3:0) every 3 minutes)

light to moderate load, working on quality movement. Every rep should look the same.

Metcon

Performance

Metcon (Time)

For Time: 12 min cap

30 cal bike

20/15 bar mu

30 clean and jerk (135/95)
May scale weight and/or reps

Metcon

Fitness

Metcon (Time)

For Time:

30 cal bike or row

15 Pull Ups-anyway

15 Push Ups

30 Clean and Jerks (95/65)