12/16

Unrated – Level 3

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Warm-up

3 rds

50 jump ropes or 1:00 DU practice

10 DB Sotts press (R/L)

10 deadlifts increasing weight

Mobility

Foam roll

Strength

Front Squat (10×1 @ 80% )

Weightlifting

Snatch (5×3 @ 80%)

Metcon

Metcon (Time)

10 rds

35 double unders

10 DB overhead squats (50/35)

Odd round-right arm

Even round-left arm

15 min cap