2/8

Unrated – U60

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Warm-up

3 sets:

3 inch worms

5 plank to toe touch each side

7 kettlebell swings

:15 supinated grip dead hang

Barbell prep:

3 sets:

5 muscle snatch

5 behind the neck push press

5 overhead squats

Metcon

Metcon (Time)

10 Rounds

3 Power Snatches (115/80)

3 Burpees over bar

3 Power Clean and Jerks (115/80)

3 Burpees over bar

15 min cap

Strength

Back Squat (3×3 @ 80% or 8/10)

Post metcon lifting can be challenging. If you don’t have enough in the tank to hit 80%, then go off of feel and lift around 8 out of 10 based on your feel in the current state.