Weightlifting

Every 2 minutes, for 16 minutes (8 sets) of:

Hang Clean + Clean

Start around 65% of your 1-RM Clean and build over the course of the 8 sets to something heavy for today.

Metcon

Complete as many rounds and reps as possible in 12 minutes of:

12 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)

9 Box Jump-Overs (24″/20″)

6 Bar Muscle-Ups