Wednesday, December 5th

Oly:
Power Clean - rest 30-60 seconds between sets, touch and go when possible.
3@ 75% of 11 - 10 - 2012
2@ 80%
1@ 85%
3@ 80%
2@ 85%
1@ 90%
3@ 85%
2@ 90%
1@ 95%

Strength:
Front Squat 3x3

Metcon:
AMRAP in 4
7 Front Squats 115/75
7 Toes to Bar

-rest 90 seconds

AMRAP in 4
7 KB Swings
7 Front Squats

- rest 90 seconds

AMRAP in 4
7 Toes to Bar
7 KB Swings