12/6/12 - THURSDAY

WARM-UP (10 min)

Med Ball Cleans - 20
Dynamic Warm-up
Mobility - hips, wrists, triceps, lats

MET-CON #1 (4 min)

3 Rounds for Max Rep

DU - 1 min
Rest - 30 sec

STRENGTH (20 min)

Front Squat @ 85% 1RM - 4x3

MET-CON #2 (15 min)

3 Rounds for Time

225 lb Deadlift - 12
BB Burpee - 12
Run - 200m