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Unrated – Level 3

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Warm-up

3 rds

10 single arm DB press

10 single leg DB RDL

10 single leg glute bridge

50’ banded side step

Mobility

Foam roll

Strength

Front Squat (6×1 @ 90%)

Weightlifting

Snatch (5×6 moderate )

Find a number you can hit and be smooth and fast for all 6 reps. These are touch and go. Should not be any fails here.

Metcon

Metcon (Time)

21-15-9

Deadlift 275/185

Chest to bar