STRENGTH

dual DB/KB hang squat clean

5-5-5-5

add weight every set, find your heaviest 5 reps of the the day.

dual DB/KB hang snatch

5-5-5-5

add weight every set, find your heaviest 5 reps of the the day.

METCON-FOR TIME (CAP=17 MIN)

20 dual DB/KB squat clean
30 DU/ 30 high jumping SU/ 60 SU
30 dual DB/KB front squat
30 DU/ 30 high jumping SU/ 60 SU
20 dual DB/KB devil's press
30 DU/ 30 high jumping SU/ 60 SU
30 dual DB/KB snatch
30 DU/ 30 high jumping SU/ 60 SU

DB RX = 2 x 22.5/15 kg
KB RX = 2 x 24/16 kg