Workout of the Day: Friday November 22

Weight

WEIGHTLIFTING

Front Squat + Split Jerk

5x 2+1 @  80%-84%

Time

METCON

3 rounds

30 Box jump overs + Step Down @ 24/20" 
20 Russian Kettlebell Swings @ 53/35 lbs
10 Thrusters @ 135/95 lbs

Comment Only

ACCESSORY/EXTRA

Hollow Ups

3 x 15 reps, hold hollow 1-2 seconds