December 13, 2016

A. Warm Up

​2 rounds of:
2 lap jog
12 American KB swings
14 abmat situps

Then work some shoulder mobility in as a group for 3-5 minutes. 

Spend 5-7 minutes reviewing lifts in todays session as a group. 

B. Metcon (Weight)

E2M x 6: 
1 Deadlift
1 Hang Clean 
1 Shoulder to overhead 

Find a max weight by the end of the 12 minutes.  (Can be a squat clean) 

C. DT

5 Rounds for Time:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead

​RX - 155/ 105 lbs