011214

O-LIFT:
1) Power Clean: Work to a 5rm

STRENGTH:
2a) Back Squat: 1X5@75%, 1X3@85%, 1xMax Effort@95%
2b) ME Ring Dips 

MET-CON:

In teams complete:

11min AMRAP

Partner 1 - 300m Run
Partner 2 - Max Effort Burpees

Partner 1 - 300m Run
Partner 2 - Max Effort Pull Ups

Partner 1 - 300m Run
Partner 2 - Max Effort Push ups

Both partners have to complete the body weight movement before moving on to the next.

Partners are to keep a continuous count for scoring.