Practice double unders in warm up for 5 min. Base your number of double unders for the metcon on how it goes during your warm-up.
A. Clean Deadlifts
Beginners: 5, 5, 5 - be sure to include 2 warm up sets.
Intermediate/Advanced: 3, 3, 3, 3; rest 2 min.
Perform the deadlift exactly how you would perform a clean from the floor. Watch for your butt coming up too quickly. Also watch for placement of the shoulders.
B. AMRAP in 7 min:
Power Cleans x 5 105/145 lbs
Double Unders x 20
C1. 10-15 x band pull-aparts x 2 sets
C2. 5 x elegant gymnastic pose x 2 sets