3/24

Unrated – U60

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Warm-up

800m row/run

50’ bear crawl

10 behind the neck press

10 overhead squat (close grip)

10 plank to toe touch

Strength

Split Jerk (10 minutes to work up to heavy split jerk )

Metcon

Metcon (Time)

3 rds: 22 min cap

400m run/row

20 hang cleans

400m run/row

20 single arm dumbbell thrusters
Compete: 155/105 (70/50 DB)

Performance: 135/95 (50/35)

Fitness: 95/65 (35/25) or scale as needed