Friday 151120

HWarm-Up:
2 rounds
:30 row/AirDyne
15 air squats
10 push-ups
5 kips

Strength:
A. Back Squat - build quickly to a heavy triple
B. Hang Clean - 4 x 3; rest :60

Metcon:
"Final Four"

4 rounds for time

4 power cleans

4 pull-ups

4 box jump overs

4 ball slams