3K run
remaining time
6 toes to bar
12 alt. pistols
20 alt DB snatch 15/22.5
Score is total rounds

Build aerobic capacity first, then move into controlled skill work
Focus on clean, repeatable movement under light fatigue
RPE 6–7, You should feel like you can keep moving the entire time
Pacing
Run at a steady, controlled pace (not a time trial)
Leave enough energy to move smoothly through the skill work

💡 If your first round after the run feels rushed → the run was too fast

MOVEMENT STRATEGY

Toes to Bar
Unbroken throughout
If needed: small quick break (4–2)

Alternating Pistols
Controlled tempo
Scale early if balance or depth is inconsistent

DB Snatch
Smooth cycling, no jerky reps
Keep DB close and switch hands efficiently