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Unrated – U60

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Warm-up

3 Sets

8 hanging scap retraction

4 kips

2 strict pull ups

3 sets:

8 kettelbell goblet thrusters (light weight)

4 jumping air squats

32 plate hops

Weightlifting

Clean and Jerk (3 high hang muscle clean + 3 jerk balance x 3 sets)

3-5/10 RPE

Strength

Shoulder Press (3×5 @ 8/10 RPE)

Metcon

Metcon (Time)

Every 3 minutes x 4 sets:

5 hang dumbbell squat snatches (right)

10 dumbbell box step ups

5 hang dumbbell squat snatches (left)

20 toes to bar
50/35 dumbbell

24/20 box