10/27

Unrated – U60

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Warm-up

3:00 machine

3 sets

10 barbell bent over rows

10 glute bride with DB floor press

5 junk yard dogs (need partner)

Strength

Romanian Deadlift (RDL) (4×8 @ 85% of clean )

Weightlifting

Clean (3 position clean)

Hang clean, hang 1″ below the knee, clean from floor.

No fails. Anything around 75% of your clean is considered good for the day

Metcon

Metcon (Time)

For time: 20 min cap

40/30 cal row

30 box jumps (24/20)

20 single arm devils press (50/35)

10 push jerks (205/145)

Down and back up.
After you complete the 10 push jerk once, move back to devils press. Do not do the push jerks twice.