10
Dec
12/11
Unrated – Level 3
Warm-up
3 rds
50’ lunge
50’ reverse lunge
50’ banded walk
50’ lateral walk
10 empty bar muscle snatch
Mobility
Saddle
Thoarsic stretch over foam roller
Strength
Deadlift (5×5@75% + 5#)
Weightlifting
Power Snatch (5×3 @ 80%)
Metcon
Metcon (Time)
For time:
1000 m row
50 burpees
1000 m row
Time cap 16 min
Scale to 750m, 35 burpees, 750m