8/20

Unrated – Level 3

View Public Whiteboard

Warm-up

3 Steady Rounds

10 HS Shoulder Taps/plank taps

Row/run 200m

10 Jumping Squats

Mobility

Thread the needle

Weightlifting

MisFit Snatch Complex 2.0 (EMOM for 10 Minutes 1 Rep @ 70%+ of 1RM)

Squat Snatch

Hang Squat Snatch

Overhead Squat x2
You can build throughout the sets

Metcon

Metcon (Time)

For time:

40 S-Arm DB Overhead Squats(50/35lbs)

35/30 Calorie Row

20 Sit Ups

35/30 Calorie Row

40 S-Arm DB Overhead Squats

*Switch OHS working arm anytime

12 Minute Cap