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Unrated – Level 3

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Warm-up

6 minute Clock

10 cal machine

10 Single arm Dumbbell Shoulder Press R/L

10 Single Arm Dumbbell RDL R/L

Weightlifting

Overhead Squat (1 Snatch Push Press + 2 Pause OHS, 8 min mod/heavy)

()

Strength

Front Squat (5 sets, finish with 1 heavy single )

5 reps @60-70%

4 reps@65-75%

3 reps@70-80%

2 reps@75-85%

1 rep@90%+

()

Metcon

Metcon (AMRAP – Reps)

AMRAP 10:00

3-6-9-12….

Dumbbell Bench Presses 2×70/45

Strict Pull Ups

Metcon

Metcon (4 Rounds for time)

4 sets

Every 3:00 minutes

7 Strict HSPU

3 Snatch (165/115)

15/12 Cal. Assault Bike