12-4-12

Skill                                                                                                                                                                                                     

Med Ball Clean Work

Strength                                                                                                                                                                                             

Deadlift 5 RM/ Max rep pull-ups

Metcon                                                                                                                                                                                                

Snatch 3-3-2-2-2-1-1-1-1-1 reps

Then

2x Tabata Intervals (8 Rounds of 20 seconds “on” and 10 seconds “off”…full speed!)

Squats/Rower and Mtn Climbers

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