Day 3
Warmup
3 rounds
15/12 Cal Row
20 Cossack Squat
6/6 Dumbbell Overhead Squat
4 Inch Worm
Strength
Bamboo Bar Overhead Squat 3 x 8
-----
Overhead Squat
1 x 5
3 x 5
1 x 5
-----
Squat Snatch
2 x 3
2 x 3
3 x 1
*Rest at least 1:30 between sets
-----
Snatch Pull from 1" Deficit
3 x 5
MetCon
5 Rounds for Time
100 ft (or 30 reps) Back Rack Walking Lunge 75/55
20/15 Cal Row
Accessory
Goblet Curtsy Lunge
3 x 10/10
-----
Bent Over Row
3 x 12
-----
3x
1:00 Front Plank
50 ft Suitcase Carry
Bonus
Fan Bike
4x
4:00 On
1:00 Rest