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Unrated – Level 3

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Warm-up

3 rds

15 good morning

15 scap pull up

10 ring rows

Mobility

Twisted cross

Strength

Dumbbell Bench Press (3×20 alternate arms each rep )

Non working arm stays locked out at the top until the working arm has reached full lockout then switch for total of 20 reps. 10 per arm.

Weightlifting

Clean and Jerk (2 cleans + 1 jerk, 6×1 @ 70%+ of 1 RM CJ)

Build on feel. No fails. End on a heavy set but clean set!

Metcon

Metcon (Time)

3 rft:

20 wall balls (20/14)

15 toes to bar

10 burpees