11/18

Unrated – Level 3

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Warm-up

3 rds

1:00 row

20 v ups

10 burpees

Mobility

Squat with torso twist reaching up

Performance

Snatch (Find 1 rm squat snatch in 12 minutes )

Fitness

Front Squat (Find 1 rm front squat in 12 minutes )

Metcon

2019 Unrated Cycle 1 test week day 1 (AMRAP – Rounds and Reps)

13 min AMRAP

7 devils press 50/35

21 DB box step overs (24″/20″)

5 devils press

14 DB box step overs

3 devils press

7 dB box step overs