11/17

Unrated – U60

View Public Whiteboard

Warm-up

8 minutes:

10/8 Calorie Row

12 Single Arm Dumbbell Suitcase Deadlift (each side) (light/moderate)

9 Single Arm Dumbbell Hang Power Clean (each side) (light/moderate)

6 Single Arm Dumbbell Push Jerk (each side) (light/moderate)

0:30 side plank (each side)

Then: 2 sets

5 deadlifts (clean grip)

5 muscle cleans

5 front squats with pause

Weightlifting

Clean (3-3-2-2-2 @ 85%)

Strength

Deadlift (4×5 @ 80%)

Metcon

Metcon (Time)

10 Rounds: 16 min cap

12 deadlifts (95/65)

9 hang power cleans (95/65)

6 push jerks (95/65)