7/1

Unrated – Level 3

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Warm-up

3 Steady Rounds

9 Goblet Squats

12 Banded Good Mornings

15 Calories on any Machine

Mobility

Thoracic spine over wall ball

Weightlifting

Snatch (6×3 @ 70-75%)

Go off of the snatch you hit last week even if it wasn’t your lifetime best.

Metcon

Metcon (Time)

4 Rounds

10 Front Squats 155/105lbs

10 Sit Ups

10 Overhead Squats

10 Sit Ups