2 min easy cardio
then
2 min Amrap
4 single arm thrusters
then
2  sets
10 hanging scap retraction
6 kip swings
2 ring dips
then work on the movements of snatch and clean warming up
the weight for the metcons

5 x 2 Back Squat 5 X 2

Back Squat @ 90 %
5 X 2
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30 Muscle Ups For Time

30 Muscle Ups ( C2B 0r Pull Ups )
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Isabel, Grace, Thrusters For Time

30 Snatches (135/95 )
then
30 Clean and jerk ( 135/95 )
then
60 Thrusters (95/65)
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