11/24

Unrated – U60

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Warm-up

3 sets

1:00 row

10 thread the needle

5 inch worms

25 jump ropes

PVC jerk work

Weightlifting

Clean (5×3 @ 85%)

Full cleans and performed in singles

Strength

Split Jerk (1 push jerk + 1 split jerk @ 80% x 5 sets )

Metcon

Metcon (Time)

For time:

100 double unders

80 cal row

60 alternating v ups

40 pistols

20 burpee box jump overs

10 deficit strict handstand push ups (8″/4″)
25 min cap