4/9

Unrated – U60

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Warm-up

400m run

Then 3 rds

10 Spider-Man lunges

10 knight to hamstring stretch each side

10 good mornings with bar

Strength

Snatch (Snatch deadlift 90-95% of snatch 3×5)

Metcon

Metcon (3 Rounds for reps)

3 Sets:

AMRAP 4 Minutes

10 Burpees

30 Air Squats

50 Double Unders (1:1 SU)

Max Wall Balls (20/14)

-Rest 2 Minutes between sets-
Score wall ball reps only each round