A. Strength (00:15-00:35)
1) Power Clean: 3-3-2-2-1+. Rest 2:00
– Build to a 1RM.
– Beginner: Perform sets of 2-3 reps x 8-10 sets working on technique and adding weight if form permits
B. Conditioning (00:35-00:55)
Clusters (70/47,5) (Clean+Thruster)
Note: this metcon should be quick and performed around 90-95% effort. You should be able to complete fast singles, but challenge yourself with your weight choice.
Tabata Plank with band pulls