Friday 151204

Warm-Up:
3 rounds
20 DU's
15 air squats
10 H.R. pushups
5 pullups

Strength:
A. Back Squat 3 x 5 reps
B. Clean and Jerk 8:00 to build to a heavy
C. Clean Pull 4 x 1 @ 1RM+20; EMOM

MetCon:
2 sets:
Against a 4:00 running clock,:
400 Meter Row
40 Kettlebell Swings
Pull-Ups/Ring Rows x Max reps

RAN