Metcon (No Measure)
Mobility
Hips/T-spine
Metcon (Time)
10 Snatches
20 Box jumps
30 Cleans
40 push-ups
30 Cleans
20 Box Jumps
10 Snatches
The snatches and Cleans should be the same weight. I want the snatches to be a moderate weight the you could do one maybe two reps at a time with. the cleans you should be good for 3-5 reps at a time. Coaches suggestion will be 135/95 for fitness. 155/115 for a aggressive stimulation.