1
Mar
3/02
Unrated – Level 3
Warm-up
3 rds
10 half kneeling KB presses
10 dead bugs
:20 hollow rock hold
Mobility
Foam roll
Weightlifting
Snatch (3 waves: 1@60%,1×70%,1×80%)
Example.
Wave 1: 1 rep at 60%, 1 rep at 70%, 1 rep at 80%
Wave 2: 1 rep at 65%, 1 rep at 75%, 1 rep at 85%
Wave 3: 1 rep at 70%, 1 rep at 80%, 1 rep at 90%+
Every 1:30
Strength
Front Squat (6×3 @ 80%)
Metcon
Metcon (Time)
3 rds:
30 sit ups
30 pistols
30 pull ups