12/9 – Unrated Fitness

Unrated – U60

Warm-up

6 Minute AMRAP

1:00 Row (start easy and build in intensity each round)

10 Single leg RDL

5 single arm upright row

10 Goblet squats (light)

5 Sotts Press (Light bar or PVC)

Strength

Split Jerk (4×1 @ 80% 1 push jerk + 1 split jerk )

Metcon

Metcon (Time)

24-18-12-6

Wall Balls (20/14)

Dumbbell Snatches (50/35)

-rest 5 minutes-

For Time:

60 Wall Balls (20/14)

60 Dumbbell Snatches (50/25)
20 minute time cap total