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Unrated – Level 3

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Warm-up

3 Steady Rounds

10 Hang Snatch 75/55lbs or behind the neck push press

10 V-Ups

10 Burpees

*weight is optional

Mobility

Thread the needle

Child’s pose

Performance

Snatch (4×4 Touch and Go start at 65%)

Add weight each set depending on how you feel. No fails

Fitness

Behind the Neck Push Press (From the rack, 4×4 HAP )

Metcon

Metcon (5 Rounds for time)

Every 2:00 for 10 Minutes

12 OHS 135/95lbs

12 Burpees to 6″ Target

Rest remainder of each interval
More options:

Back squat from the rack

Scale the reps if you don’t have any room to rest.