CrossFit M3 – CrossFit
Deadlift (6 x 3 @ 80-85%, Dead Stop)
Pull fast (but make sure your back is tight), lower in control but release tension. Every reps should be from a dead stop.
Metcon (AMRAP – Rounds and Reps)
AMRAP 11 Min:
3 snatch @ 115/75
3 burpees facing bar
6 snatch @ 115/75
6 burpees facing bar …etc
Be smart with the snatches. We’ve seen this kind of workout before in the open and we know how the effect can be compounding.