Friday 12-16-16

GROUP WARM-UP:
With PVC Pipe
20 Pass thru
30 Back squat
20 Overhead squat
then 2 rounds with the bar
10 Deadlift
10 Front Squat
10 Power snatch

STRENGTH:
Back Squat
3-3-3-3-3-3-3-3
(across @ 80%)

WOD:
“Prison Rules” #95/65
3 Power Snatch every :15 for 16 intervals
1:00 Rest
3 Clean and Jerk every :15 for 16 intervals
1:00 Rest
3 Thruster every :15 for 16 intervals

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