5
Apr
4/6
Unrated – U60
Warm-up
2 sets
400m run/row
4 inch worms
8 ring rows
12 thrusters
Weightlifting
Clean (Clean and jerk complex for 5 sets 65-75%)
2 Halting Clean Deadlift to Mid Knee (pause for 3 seconds) + 1 Clean + 2 Jerk = 1 set (5 total reps per set)
Metcon
Metcon (AMRAP – Rounds and Reps)
9 minute AMRAP:
12/9 cal row
9 box jump overs
6 shoulder to overhead
Compete: 30/24″ box – 185/125
Performance: 24/20″ box – 155/105
Fitness: 24/20″ box – 135/95 or scale as needed