5/10 – Unrated Fitness

Unrated – U60

Warm-up

2:00 machine

2 rds

12 reverse lunges

12 burpees

12 ring rows

Then

8 pvc passthroughs

6 pvc muscle snatch

4 pvc drop snatch

2 pvc overhead squat then repeat (6/4/2) with barbell

Strength

Front Squat (5×2 build)

Weightlifting

Snatch (5 sets of following complex at 65%)

Snatch deadlift to mid thigh + snatch high pull + snatch

Metcon

Metcon (Time)

5 rds

10 strict pull ups

10 push ups

20 air squats

200m run
Compete: weighted vest (20/14)

Performance: as written

Fitness: may sub ring row and assisted push ups