11/16

Unrated – U60

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Warm-up

3 sets

6 Cossack squats

20 banded scap squeeze

10 bird dogs

Then:

2 sets:

5 muscle snatch

5 drop snatch (above parallel)

5 snatch balance with pause

Set 1 with pvc and set 2 with barbell

Weightlifting

Snatch (4×1 @ 65% of the following snatch complex )

1 power snatch + 1 hang snatch (drop) + 1 full snatch

Strength

Back Squat (5-4-3-3 @ 85%)

Metcon

Metcon (Time)

15-10-5

Dumbbell Front Squats (2×50/35)

Assault Bike Calories (Ladies 12-8-4)

Rest 3:00

15-10-5

Assault Bike Calories (Ladies 12-8-4)

Burpees
8 minute time cap each set

Score total time