11/03

Unrated – U60

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Warm-up

Hip activation

Then 3 sets

1:00 machine

10 light deadlifts

5 light pausing front squats

Weightlifting

Clean (3 position clean (5 sets @ 75%)

High hang clean + 1″ below the knee, floor

Strength

Split Jerk (5×3 @ 80%)

Metcon

Metcon (Time)

32-24-16-8-(24-18-12-6)

Calorie Assault bike

Air Squats

-Rest 5:00-

32-24-16-8-(24-18-12-6)

Calorie Assault bike

Wall Balls (20/14)
25 min cap