S&C 12/13/12

Strength wod - back squat 3x3(heavy)

14 min of hang squat snatch practice

Conditioning wod-

6 min amrap

Thruster/burpee ladder 95/65
3/3,6/6,9,9 etc

2min rest

6min amrap

6 push press 95/65
15 cf sit ups