5/19

Unrated – Level 3

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Warm-up

1000 m any machine (2k if on the bike erg)

then

3 rounds

50′ banded side step

15 dumbbell over head squats per arm

*use the wall if you struggle with this movement

Weightlifting

Snatch (6×1 light)

squat snatch complex:

Snatch pull pause at knee (2 sec), squat snatch, 2 over head squats

keep it light, you can build throughout, no misses

Metcon

Metcon (Time)

4 Rounds:

9 Deadlifts 115/75

12 Toes to bar

6 Power snatch
12 minute time cap

weight must be the same for the snatch and deadlifts

Post WOD

Focus on nasal breathing!

Iron cross

twisted cross

cobra