S&C for 11/14/12

Strength wod-

Back squat 3x5

On the minute for 10 min

4 chin ups
4 kb swings

Conditioning wod-

12 min amrap of the following complex

2 power cleans. 135/95
2 hang squat cleans
2 front squats
2 push jerks
2 back squats

Once 1st power clean is done 2nd must be touch and go. Bar is not allowed to be dropped at any point. Each sequence is one round. Rest as needed between sequences.