12/1

Unrated – U60

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Warm-up

3 Sets

1:00 machine

10 Step Ups

5 Inchworm

5 Hanging Knee Raises

then:

3 rds:

5 clean pulls

5 hang power cleans

5 pausing front squats

Weightlifting

Clean (5×3 @ 85-90% *singles)

Strength

Split Jerk (1 push jerk+1 split jerk @ 80%x5)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

10 Box Jumps (24/20)

10 Push Ups

10 Toes to Bar