Strength:
6 Sets for load:
Power Clean + Push-Press + Push Jerks (1+1+2)
*rest 2min between sets
Metcon:
Im Pairs, AMRAP in 20min for max calories:
Partner A:
Calorie Row
Partner B:
4 Dumbbell Devil Presses (#22.5/15, x2)
6 Dumbbell Box Step-Overs
8 Dumbbell Alternating Reverse Lunges
*Partners switch each time the partner doing the dumbbell movements completes a round.
Endurance:
For time:
100 Double Unders
100 Pullups
100 Double Unders
100 Pushups
100 Double Unders
100 Air-Squats
100 Double Unders
100 Situps
100 Double Unders
Skills:
Snatch and Clean Basics