4/5

Unrated – U60

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Warm-up

2:00 machine

3 Sets:

6 half bottom burpees

6 dumbbell front squats

6 dumbbell push presses

3 Strict Pull Ups

6 dumbell snatches

Weightlifting

Snatch (5 sets of complex 65-80%)

1 snatch push press + 1 pause overhead squat x 3 times through each set. Build throughout.

Metcon

Metcon (Time)

21-15-9

Double dumbbell front squats

12-9-6

Bar muscle ups
Compete: 50/35s – BMU

Performance: 50/35s – C2B

Fitness: choose dumbbell as needed – Burpee pull ups