9/4

Unrated – Level 3

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Warm-up

2 Steady Rounds

Bike/Row 15 Cals

15 DB Push Press

20 S-Arm DB Overhead Squat

(10 each side)

Mobility

Foam roll lats and mid back

Performance

Split Jerk (5×4 @ 75%)

Fitness

Dumbbell Strict Press (4×8 moderate load )

One db per hand, 3x max sets
8 reps per arm. You can choose seated or standing. Focus on core position and moving properly.

Metcon

Metcon (Time)

5 Rounds

10 S-Arm DB Hang Clean and Jerk 50/35lbs (5r/5l)

15 toes to bar

30’ handstand walk or :30 handstand/plank hold