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Unrated – Level 3

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Warm-up

3 Steady Rounds

200m run

15 Banded Good Mornings

10 Snatch Balance

Mobility

Twisted cross

Weightlifting

Hang Snatch (Every 2 Minutes for 12 Minutes 3 Reps @ 70%+)

Drop and Reset

NO FAILS

Strength

Deadlift (3×3 HAP-no bounce-lower last rep )

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

12 Alternating Pistols

12 Toes to Bar

120′ DB Farmer’s Carry 70/53