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Unrated – Level 3

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Warm-up

3 Steady Rounds

12 Russian Swings

12 Lateral Goblet Squats

200m Row

Mobility

Seated straddle

Weightlifting

Hang Snatch (5×2 @ 85%+)

No fail, use less weight if needed than the prescribed percentage. Can be squat or power

Strength

Deadlift (4×2 HAP)

Metcon

Metcon (AMRAP – Reps)

12 Minute Running Clock

3:00 Max Rep KB Snatch 53/35lbs

3:00 Max Burpees to 6″ Target

3:00 Max Rep KB Snatch

3:00 Max Burpees to 6″ Target
Scalable options:

Lighter KB snatch

Shorter rounds