10/28

Unrated – U60

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Warm-up

3 sets

8 Russian kettlebell step ups each

10 single arm ring row

10 kettlebell dead bugs

Then 2 sets:

5 snatch grip deadlift

5 muscle snatch

5 overhead squats

Weightlifting

Snatch (2×3 @ 70% – 3×3 @ 75%)

All singles, rest 1:00 after each set

Strength

Back Squat (8-8-6-6-5 @ 70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min amrap:

150 yd shuttle sprint in 25 yd increments

10 left arm dumbbell snatches (70/50)

50 double unders

10 right arm dumbbell snatches (70/50)
Each 25 yd increment counts as 1 rep