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Unrated – Level 3 Impact

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Warm-up

2 Steady Rounds

Max Duration Chin Over Bar Hold

20 Banded Good Mornings

15 Empty Bar Pause OHS

Mobility

Banded shoulder

Weightlifting

Snatch (EMOM for 8 Minutes 1 Rep at 70-80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

40′ DB Front Rack Lunge Steps 50/35s

10 Lateral Burpees over DBs

5 Strict Pull Ups