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WOD - Friday, 11/16/2018

Clean/Front Squat Prep
3 RFQ (with empty bar or PVC):
3 Hang Muscle Cleans
3 Elbow Rotations (3/3)
3 Good Mornings
3 Front Squats
3 Tall Cleans
3 Cleans

A. Strength: Front Squat (1 x 3)
Build to a heavy 3. If you're feeling good this can be a 3RM.

B. Conditioning:


For Time:
Clean (135 / 95)
Ring Dips

Extra Credit: Cross Symmetry

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