7/6

Unrated – Level 3

View Public Whiteboard

Warm-up

2 Rounds

1:30 Air Bike

10 Dumbbell Single Leg RDL (Each Leg)

20 Deadbugs

:30 Bar Hang

Weightlifting

Clean and Jerk (12 min to est clean and jerk complex)

1 Power Clean +1 Front Squat +1 Squat Clean +1 Split Jerk

each set is to be done unbroken

()

Strength

Front Squat (12 min to est a heavy 3 rep max)

()

Metcon

Metcon (Time)

3 rounds: 15 min cap

20/15 Calorie AirBike (300m run)

20 Dumbbell Snatch (70/50)

20 Toes to bar