12/7

Unrated – U60

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Warm-up

3 sets

10/7 cal bike

3 inch worms

6 up right rows each

9 dumbbell overhead squats each arm

Then:

3 sets

5 snatch grip deadlifts

3 hang power snatch

1 overhead squats

Weightlifting

Snatch (4 x 1 snatch complex at 80%)

High hang

Hang above the knee

Floor

Strength

Back Squat (3×3 @ 90%)

Metcon

Metcon (3 Rounds for reps)

3 rounds:

1:00 – Single DB Thrusters

1:00 – Single DB Hang Power Snatches

1:00 – Jumping Lunges

1:00 – Single DB Hang Clean and Jerks

1:00 – Lateral Dumbbell Hops

1:00 – Rest

50/35
Each rounds is for total reps. You will have 3 scores to submit