Sunday, 12/15

Warm Up

3 Rounds

6 Pause Squats

6 Rev Hand Spider Lunges

6 Alt Dead Bugs

6 Alt Samson Lunges

1 Min Death Stretch/side

1 Min Standing Band Lat/Tri Stretch/side

Strength

Pause Front Squats (30 Min)

Prep:1×5 w Bar, 3-4×5 working up

Work: 5×3@ same weight

Met Con

AMRAP 18 minutes 

For first 6 minutes:

2 Squat Cleans (185/155/135/95,  123,103,93/63)

18 Wall Ball

For second six minutes:

4 Clean and Jerk (155/135/105/75, 103/93/73/45)

8 Burpee Box Jump Overs

For third 6 minutes:

6 Thrusters (115/95/75/55, 83/63/53/45)

12 V Ups