WOD Mon Dec 3

Strength

Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 67% of 1RM Front Squat For Both Lifts

Work

"Freedom Sauce"
AMRAP 3: 
21 Overhead Squats (95/65)
21 Lateral Bar Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3: 
18 Overhead Squats (115/80)
18 Lateral Bar Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3: 
15 Overhead Squats (135/95)
15 Lateral Bar Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3: 
12 Overhead Squats (155/105)
12 Lateral Bar Burpees
Max Calorie Row

CompTrain

Snatch Complex
5 Sets (Building to a sharp technical loads): 
1 Snatch Pull
1 High Hang Squat Snatch
1 Hang Squat Snatch 
1 Low Hang Squat Snatch