WOD: Friday 12/16/16

Warm-up:

Stretch/Foam Roll

- 500m Row

3 x Complex w/bar

- 8 x Deadlift

- 8 x Torokhtiy Pulls

- 8 x Muscle Cleans

- 8 x Front Squats

Strength/Skill: 15m

- Power Clean Technique (work on keeping the bar close, receiving the bar correctly, making contact with the bar, etc...)

Metcon: 3 x 4m AMRAP (2m Rest between)

- 6 x Squat Cleans (135/95)

- 8 x Burpees-over-bar

- 24 x Double Unders