11/2

Unrated – U60

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Warm-up

3 sets

150m row

10 wall sit dB press

20 banded pull a parts

5 sotts press

Weightlifting

Snatch (5×3 @ 70% of following complex )

Power snatch + hang snatch (drop) + snatch

Strength

Back Squat (5×5 @ 80%)

Metcon

Metcon (AMRAP – Reps)

10 minute amrap:

3-6-9-12 etc…….

Devils press (50/35)

*10 box jump overs (24″/20″) after each set of Devils press