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Unrated – Level 3

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Warm-up

3 rds

50’ banded side step

10 dumbbell push press

20 dead bugs

Mobility

Foam roll

Weightlifting

Snatch (1×3 moderate-heavy singles in 12 minutes )

Strength

Front Squat (7×2 @ 85%)

Metcon

Metcon (Time)

For time: 15 minute cap

30/20 cal row

30 clean and jerks (135/95)

20/15 cal row

20 clean and jerks (185/125)

10/7 cal row

10 clean and jerks (225/155)

5/3 cal row

5 clean and jerks (265/185)
You may run instead of row

400m

300m

200m

100m