3/30

Unrated – U60

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Warm-up

3 Sets

1:00 Row

10 Box Jumps (with step down)

10 hanging scap retractions

10 body rows (or ring rows)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min amrap:

-500/450m row

-15 box jumps

-30 KBS
Compete: 40/32″ box jumps and 70/53 KB

Fitness: 24/20″ box jump/step ups and 53/35 or scale as needed KB and box height.

Weightlifting

Optional

Split Jerk (3,2,2,1,1,1 build to heavy single)

Example:

3 reps @ 65%

2 reps @ 70%

2 reps @ 75%

1 rep @ 80%

1 rep @ 85%

1 rep @ 90%+