Squat Snatch (3 Reps touch n go EMOM X 10)
Use 50% or less of your 1RM. This should be a light conditioning/skill session just to dial in technique and get the blood flowing.
Metcon (AMRAP – Reps)
10 minute AMRAP
10-9-8-7-6-5-4-3-2-1
Clapping Pushups
Toes to Bar
then
AMRAP
Burpee Box Jump Overs 24/20
Rx + clapping pushups
Rx – pushups