7/22

Unrated – Level 3

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Warm-up

3 Sets

10 Calorie Bike

5 up-downs (step back + step up)

5 reps Lunge/Squat complex – (right lunge + left lunge + jump squat)

5 scap pushups

Weightlifting

Snatch (8 min to work up to mod/heavy snatch complex)

1 Power Snatch + 1 Snatch touch and go

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Strength

Back Squat (4×4 @ 60%)

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Metcon

Metcon (Time)

200m run

10 Power Cleans 135/95

200m run

10 Power Cleans 135/95

200m run

10 Power Cleans 135/95

200m run

-Rest 2:00-

200m run

10 Strict Pull Ups

200m run

10 Strict Pull Ups

200m run

10 Strict Pull Ups

200m run
20 min cap