8
Nov
11/9
Unrated – U60
Warm-up
3 sets
10 light Cossack squats
10 lawnmower rows
5 muscle snatch
5 behind the neck push press
5 overhead squats with pause
Weightlifting
Snatch (5×4(2+2) snatch pull + snatch @ 75%)
Example: 2 snatch pulls + 2 snatches (not touch and go)
Strength
Back Squat (5×4 @ 85%)
Metcon
Metcon (3 Rounds for time)
Every 6:00 ( 3 sets)
15/12 Calorie Row
5 Burpee Box Get Overs 30/24
10/8 Calorie Row
5 Burpee Box Get Overs 30/24
5/4 Calorie Row
5 minute time cap each set