2/7

Unrated – Level 3

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Warm-up

2:00 any machine

2 rounds

50 single unders

5 inch worms

10 empty bar muscle snatch

Mobility

Banded shoulder

Weightlifting

Snatch (Build to a heavy set of 3 in 10 minutes )

No more than 2 misses

Not touch and go

Strength

Box Squat (4×8 build by feel, every 2:00)

Metcon

Metcon (Time)

10-8-6-4-2

Power snatch (75% of 1 RM)

50 double unders AFTER each set.
12 min cap

End with double unders

Double unders will be 2:1