4/19

Unrated – U60

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Warm-up

2 rds

500m row

3 inch worms with push ups

6 dumbbell shoulder press

9 barbell snatch balance (3×2″, 3xpar, 3x below par)

Strength

Snatch (Snatch complex for 5 sets )

3 snatch push press + 1 overhead squat with pause 65-85% of snatch

Metcon

Metcon (Time)

For time: 20 min cap

21-15-9-6-3

Strict hspu

Front squat

Bar facing burpees
Compete: strict hspu – 195/125

Fitness: kipping hspu or dumbbell push press 155/105 or scale as needed