12/11

Unrated – U60

View Public Whiteboard

Warm-up

7 minute AMRAP

200m run/row

7 empty bar power cleans

7 empty bar shoulder to overhead

14 step ups

Strength

Back Rack Lunge (5×6 (3/leg) HAP)

Metcon

Metcon (Time)

30 Power Cleans (95/65)

30 Toes to bar

30 Box Jumps (24/20)

30 Shoulder to Overhead (95/65)

30 Box Jumps (24/20)

30 Toes to bar

30 Power Cleans (95/65)

20 min cap