11/23 – Unrated Fitness

Unrated – U60

Warm-up

2:00 machine

3 sets:

5 squat to hamstring stretch

5 push up to downward dog

10 90/90 hip switches

4 sets:

5 DB suitcase Deadlift each side

5 Dumbbell Thruster each side

5 DB Windmill each side

PVC snatch work

Weightlifting

Snatch (2×3 three position snatch @ 65%)

High hang snatch

Snatch above the knee

Snatch

All squat-all touch and go

Strength

Back Squat (5×3 @ 85%)

Metcon

Metcon (AMRAP – Reps)

12 minute amrap:

4-8-12-16-20-24-28…..

Wall balls (20/14)

Toes to bar