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Unrated – U60

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Warm-up

AMRAP 7 Minutes

1 Minute Row (start easy and build intensity throughout)

10 alternating dumbbell clean and jerks (light weight) (each side)

3 up downs

Weightlifting

Snatch Grip Deadlift (3×3 @ 100% 1 RM Snatch)

Metcon

Metcon (Time)

10 rounds

14/12 Calorie Row

10 Alternating Hang Dumbbell Clean and Jerks (35/20)

8 Burpees over the dumbbell

25 min time cap