7/8

Unrated – Level 3

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Warm-up

2 Rounds

1:30 Machine

50′ Banded Lateral Side Step

50′ Banded Monster Walk

15 Banded Air Squats

10 Muscle Snatch *Empty Barbell

Power Snatch (12 min to find 1 RM)

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Strength

Front Squat + Back Squat (12 min to find heaviest complex 2 fs + 3 bs)

one rep= 2 Front Squats (rack it) then immediately into 3 back squats.

build in weight

Metcon

Metcon (Time)

For Time: 12 min cap

50 Wall Balls (20/14)

25 Power Cleans (155/105)

25 Wall Balls (30/20)