Strength

15-minute time block:

Deadlift

1x10 at 55-60%

4x6 at 65-75%

MetCon:

10 minute time block:

—Buy-in—

30/24 Calorie Bike

As Many Rounds and Reps with remaining time:

10 Single DB Hang Snatch

10 Lateral Burpees over DB

*Pace: 4-5 Rounds

*stagger the start so everyone can do the buy-in

Beginner: Single DB Hang Snatch, Up Downs

Intermediate: 35/20, Step-over DB

Advanced: 50/35

Sport: Squat Snatch, 70/50