test week 6/23

Unrated – Level 3

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Warm-up

2 Rounds:

1:30 Machine

20 Alternating Leg V-Ups

10 barbell rows (light weight)

1:00 Handstand Hold

Weightlifting

Snatch (12 min to est 1 rm squat snatch)

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Strength

Bench Press (12 min to est 1 RM)

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Metcon

Metcon (3 Rounds for reps)

3 sets x 4:00 amrap

100m run

7 hang power cleans (95/65)

10 bar facing burpees

rest 2:00 between sets