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Unrated – Level 3

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Warm-up

2:00 Machine of your choice

3 Rds:

5 Strict Pull Ups

15 Hip Bridges

:30 HS Hold

Mobility

overhead squat hold

Performance

Snatch (3 sets of 3-2-1 Squat Snatches)

(Try to increase within sets)

*Make your goal to increase weight each rep and then weights overall set to set

Set 1: 60%x3, 70%x2, 75%x1

Set 2: 65%x3, 75%x2, 80%x1

Set 3:70%x3, 80%x2, 90%+x1

Start a new set every 4:00

Fitness

Deadlift (4×5 75-85%)

3×5@75%

1×5@85%

Metcon

Metcon (AMRAP – Reps)

AMRAP 8:00

2, 2… 4, 4… 6, 6… etc

Power Snatch 75/55

Bar Facing Burpee
score is total reps