10/26

Unrated – U60

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Warm-up

2 sets:

400m run

10 jumping lunges

20 banded good morning

10 behind the neck push press

10 overhead squats

Strength

Back Squat (8,8,6,6,5 @ 75%)

Weightlifting

Snatch (1+1+1 of complex below – no misses)

Power snatch + hang squat snatch (drop) + full snatch

Metcon

Metcon (Time)

Buy in: 30/24 cal bike

21/15/9

Thrusters

Bar facing burpees

M:95/135/155

W:65/95/105

Cash out: 30/24 cal bike
Weights are ascending in weight on thrusters. Rd of 21 is 95/65 and rd of 15 is 135/95 etc….

18 minute time cap