Warm up:
3rds
10- Pause squats
10- Scorpions
10- Iron cross
5 – inch worms
Barbell warm up:
3rds
3- Hang muscle clean
3 – Tall cleans
3- 1+1/4 squats
Lift:
Clean pull + High Hang Clean
2+1
15mins building
Metcon:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Men use 2 -50lbs dumbbells
Ladies use 2 -35lbs dumbells
10min time cap