WOD: Friday 11/13/15

Warm-up:

- Shoulder stretches w/bands

- 2m Jump Rope

Then 2 rounds

- 8 x Medball cleans

- 8 x Push Ups

Strength/Skill: 6 rounds

- Complex: squat clean + front squat + push press + push jerk

Metcon: 7m AMRAP

- 8 x Dumbbell Snatch

- 12 x Air Squats

- 24 x Double Unders

Cash-out: Row 100 Cal

Additional Strength Programming:

- Behind the neck snatch-grip push press: 6x3

- Snatch Deadlift: 6x2

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