Warm-Up

3 rounds of:

30 Mountain climbers
10 Med ball Clusters
10 Calorie assault bike
30 second squat stretch hold against the wall

Weightlifting - Squat Clean

5X2 Work up in weight by sets of 2 reps. Score the heaviest weight lifted for 2 reps.

SCALED
After 3 sets of 5 reps warm-up, complete:
5 sets of 2 reps squat clean.

MetCon - 12/18/2018 - MetCon

- 12 minute AMRAP -

14 calorie assault bike, 14 calorie row (Scaled)
11 Clusters (Rx+ - 115/75), (Rx - 95/65), (Scaled - 55/35)
44 Double unders (Rx+), 88 single unders (Rx), 44 single unders (Scaled) 

Foundations

1. Weightlifting
Hang Snatch

2. MetCon
- For Time -

3 rounds of:

22 Box incline pushups
22 Medball Box step overs (hold medball as you step over your box)