1) WARM-UP
Stretch
Mobility: PVC Front Rack 3 x 15 sec
2 Rds:
5 x Burpees
10 x Single Arm KB Swings (5 each)
2) OLYMPIC:
EMOM 4:
Snatch x 1 (squat or power)
—1 min rest—
EMOM 4:
Clean and Jerk x 1
3) METCON: AMRAP 18
100 x DU (Rx+ 150 x DU, scaled 150 x singles)
40 x Air Squats
20 x Burpee over KB
10 x Turkish Get Up @53/35 (Rx+ 70/53, scaled 35/26)