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Unrated – Level 3

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Warm-up

3 rds

200m any machine

10 single arm upright row

10 pistols to low box

5 inch worms

Mobility

Couch

Strength

Deadlift (5×1 @ 90%)

Weightlifting

Clean (4×6 touch and go )

I suggest starting at 55% and slowly building throughout. Keep it light, fast, and with good form and depth. These are squat cleans. We are not looking for anything heavy. You should not get over 75% on these lifts.

Metcon

Metcon (Time)

27-24-21-18-15-12-9-6-3

Wall balls

Burpees
20 minute cap