12/23

Unrated – Level 3

View Public Whiteboard

Warm-up

3 rds

50 jump ropes

5 strict pull ups

10 v ups

20 shoulder taps

Mobility

Banded shoulder

Performance

Snatch (4×2 @ 90%)

Strength

Front Squat (3-2-1-1-1 HAP)

Metcon

Metcon (Time)

5 rds

15 wall balls 20/14

5 squat snatch (165/115)