9/30 open cycle

Unrated – Level 3

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Warm-up

3 rds:

1:00 any machine

5 Strict pull ups

5 inch worms

:10 ring support hold

Mobility

Foam roll 2 minutes

Performance

Snatch (5×3 @ 80%)

Every 1:30

Drop and reset

Squat snatch

Fitness

Deadlift (Find a heavy set of 5 in 8 minutes )

We are looking for a clean HEAVY set of 5, not a 5 rep MAX.

Metcon

Performance

Metcon (Time)

For time: 12 min cap

50 wall balls (20/14)

25 Burpee box jump overs (24/20″)

50 Toes to Bar

25 Burpee box jump overs

Metcon

Fitness

Metcon (Time)

For time: 12 min cap

35 wall balls (20/14)

15 burpee box jump overs

35 v ups

15 burpee box jump overs