3RFT

Training Day

Skill Practice ( no more than 15 min) 3 RNFT 2 rope climbs 10 T2B 30 Double Unders Metcon 3 rounds for time 25 calorie row(400m run) 20 box jumps (24/20) 15/10 Strict handstand pushups

Immature Struggle

Technique Work (See Notes under More Details) Snatch 1-1-1-1-1 Beginners/Intermediate or lesser exposure – perform from the hang and work on the movement/mechanics and bar speed first! MetCon 3 RFT 250m Row 30 Ball Slams (20/15)

Lopsided Victory

3 Rounds for Time (12min cap) 10 S2OH (135/95) 15 Front Rack Lunges (135/95) (alt Legs) 3 Rope Climbs (15’)

Drivetrain

Three rounds for time: [Starting half the class on the erg and half on the wallball may be required for larger classes] 20 kCal Row 60 Second Plank Hold 20 Wallball (20/14) 10’ Target 60 Second Plank Hold 20 Squats