12/9

Unrated – Level 3

View Public Whiteboard

Warm-up

8 min

10/8 calories

15 air squats

20 sit ups

10 single arm upright row

Mobility

Foam roll

Strength

Front Squat (6×1 @ 80%)

Weightlifting

Snatch (5×3 @ 80%)

Metcon

Metcon (Time)

3 rds

50 double unders (2:1)

30 wall balls 20/14

10 squat snatch 165/115