Warm-up:
10. Cal machine
20 90/90 Switches
10. Squat Pass-thru
10. OHS
10. I-Y-T
5/side Perfect Stretch
Strength: Every 2:30 x5
5 Sets
1 Snatch Deadlift
1 Snatch Pull
1 Snatch High Pull
1 Power Snatch
1 Full Snatch
Beginner:
3 Double DB Deadlift
3 Double DB Cleans
3 Double DB Front Squats
3 Double DB Press
IF IT IS LIGHT GO FOR 5 REPS
Metcon:
Amrap 16 min
400m Air Runner/2x3rd floor or 500m/400m Row or 20/16 Cal bike
20 Alternating Hang Dumbbell Power Cleans 50/35
12. Pull-ups Scaled: Ring rows
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