Warm-up: kettlebells
3′ Rope Jum
50 Hand-to-hand swings (light weight)
40 Alternating floor press
30 Clean & jerk, switch hands each rep
20 Goblet squat
20 Halo 10 per side
10 Armbars 5 per side
30 Clean & jerk, switch hands each rep
20 Goblet squat
20 Halo 10 per side
10 Armbars 5 per side
Skills & Mobility
Burgener Warm up
3 Rounds For Time
21 Dumbbell Snatch, Right arm #15/7
50 Double Unders
21 Dumbbell Snatch, Left arm
400 mt Run
The snatches are full squat snatches.