10/7

Unrated – U60

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Warm-up

8 minutes:

200m run

5 single arm kettlebell squat

5 single arm kettlebell press

10 hanging scap retractions

5 kips

Metcon

Metcon (3 Rounds for time)

3 Sets:

15-10-5

Toes to bar

21-15-9

Wall Ball (20/14)

-Rest 3:00 between sets-
5 minute time cap each set

Weightlifting

Clean (3×1 (follow percentages below))

All are full cleans: all singles

3 cleans (65-75%)

2 cleans (75-85%)

1 clean (85%+)

Rest 2:00 after each wave

Strength

Bench Press (Work up to heavy single in 7 sets)

7 working sets do not include warm ups