9/3

Unrated – Level 3

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Warm-up

3 Steady Rounds

10 Sit Ups

15 Box Jumps

10 Chest to Bar

Mobility

Twisted cross

Performance

MisFit Snatch Complex 2.0 (Every :90 for 9 Minutes 2 Rep @ 75%+ of 1RM)

Squat Snatch

Hang Squat Snatch

Overhead Squat x2

Strength

Deadlift (3×12)

Focus on keeping tension throughout the entire set. You should be greatly limiting bouncing and control the decent of the bar to the ground. Choose a weight you can hit consistently for all three sets.

Metcon

Metcon (Time)

3 Rounds

50 Wallballs 20/14lbs

20 Strict Pull Ups