WOD: Monday 11/23/15

Warm-up: 3 Rounds for time!

- 8 x Medball Squat Cleans

- 10 x Sit-ups

- 12 x Double Unders

Strength/Skill:

• Back Squat: 4x3 @80% (2-3 warm-up sets)

Metcon: 5 Rounds

• 6 x Power Cleans (135/95)

• 8 x Front Squats (135/95)

• 10 x Toes-to-bar

• Parking lot sprint

Additional Strength Work:

• 3 x Snatch Pull + Snatch: 5 rounds

• 3 x 10 of Reverse hypers and weighted glute bridges (use fat bar)