6/4

Unrated – Level 3

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Warm-up

3 Steady Rounds

15 russian KB Swings

15 Goblet Squats

150m Row

Mobility

Banded shoulder

Weightlifting

Hang Snatch (5×3 @ 70%+)

Drop and reset

Metcon

Metcon (Time)

5 Rounds

10 Power Snatch*

12 Toes to Bar

*Weights on Snatch increase each round: 75/55lbs, 95/65lbs, 115/75lbs, 135/95lbs, 155/105lbs

13 Minute Cap