12/18/14

Strength:

Clean and jerk complex

1 clean (full)
1 hang clean (above knee) (full)
1 jerk

Work to a max for the complex

Metcon

21-15-9-6-3
OHS (115/75)
Bar facing burpees

Core: 50 ghd
50 back ext

Or
75 abmats
And
75 super man rocks