December 6, 2016

A. Warm Up

Run 400m loop, then
3-2-1 
Rope Climbs 
30-20-10 
Situps 

Squat prep for 5-7 minutes then work on mobility. Begin warming up for Front squats 

B. Front Squat (1 x 1)
12 minutes to build to a tough single. 

C. Front Squat (4 x 2 @ 85 % part B)
Every 2 minutes on the minute.

D. Metcon (Time)

For Time: 
5-4-3-2-1
Deadlift 
Hang Power Clean 
Front Squat 
Shoulder to Overhead 

RX+ 155/105 
RX 115/75
Scale As needed