Warm-up:
-2-3 Min Active
-10 x Lunges
-3 x Inch Worms
-10 x Air Squats
-Shoulder / Lat Stretching.
-Hip Stretching
STRENGTH / SKILL (Cleans)
-Warm up to 60% 1RM
Then
7 x Sets of
-3 x Squat Clean from Floor
-1 x Squat Clean from Mid-Thigh
*Increase weight as needed / able
*Rest as needed
With 20 Minutes Left
For Time
-50/40/30/20/10 reps of:
-Sit-ups (Ab-mat if possible)
-Double-Unders
+ (Between each round do 5 x Dumbbell snatches per hand at (60 to 70#) / (35 to 50#)
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