5/17

Unrated – U60

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Warm-up

500m row

3 rds

4 Jefferson curls

8 good mornings

12 Cossack squats

Strength

Snatch Grip Deadlift (4×3 @ 95% of snatch )

Metcon

Metcon (Time)

5 rounds for time

200m row

7 bar muscle ups

200m run

7 overhead squats 135/95 (115/75) [95/65]
22 min cap

7 bar muscle ups RX+

10 C2B RX

10 pull ups / RR etc for Fitness