December 10, 2015

warm up:
200m run

10 air squats
10 ring rows
10 good mornings
X2

Strength:
Hang power clean
8min EMOM:
3 hang power cleans

For JV, if they can't use a barbell have them use DB

MetCon:
12min AMRAP
200m run
6 pull-ups
12 alt lunges