4/26

Unrated – U60

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Warm-up

2 rds

200m run

3 inch worms

6 scap rotations each way

9 snatch balance with PVC (2″/par/below par)

Then

10 rack slides

5 muscle snatch with barbell

5 overhead squats

Strength

Snatch (2 pos snatch x 5 sets @ 60%+)

No misses.

Below the knee + floor

Metcon

Metcon (Time)

3 rft

5 muscle ups

9 hang power cleans

7 push jerks

50 double unders

12 min cap