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Unrated – Level 3

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Warm-up

2 Steady Rounds

:45 HS Hold

10 Light DB Pause Squats

10 DB Push Jerks

10 DB Power Cleans

Mobility

2x :15 OHS hold

Weightlifting

Snatch (Work up to heavy single in 10 minutes )

Metcon

Metcon (Time)

5 Rounds**

10 Hang Power Clean 115/75lbs

10 Push Jerks 115/75lbs

10 Front Squats 115/75lbs

**Once you pick the bar up, you cannot drop it until you finish your last push jerk for the round to count. Rest as little as needed between rounds.