3RFT: Running + Snatches and Pull-ups

Front foot elevated split squat

Athletes will have 12 minutes to complete the following:

3 x 10 per leg @ a light to moderate weight

*Athletes should focus on driving through the front foot, while staying balanced on the back leg. Knees out over the toes is the goal of this movement.


3 Rounds for time

400 meter run
12 Hang snatches (75/55)
9 Pull ups **

*13 minute time cap!!

**Athletes may choose to complete 6 BMU instead of 9 pull ups, HOWEVER their
workout will start with BMU and end with 400 meter runs.