Double D

Nope...not that DD...
This is the Daily Dozen...12 minutes of WORK!!!

Warm-Up
400m easy jog
2 Rnds ~
5 Strict Pull Ups
10 Sit Ups
15 Air Squats
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60s Mod Bike
5 Good AM
5 Stiff-Leg DL
45s Mod/Fast Bike
5 Back Squats
5 Elbows
30s FAST Bike
5 Front Squats
5 Hang Squat Cleans
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SQUAT CLEAN
Clean Primer
3 Sets of following Complex
Clean Pull (long arms)
High Hang Squat Clean (pockets)
Hang Squat Clean (knees)
Squat Clean (floor)
Then...
2 Squat Cleans @ 65%
2 Squat Cleans @ 70%
2 Squat Cleans @ 75%
1 Squat Clean @ 80%
Take 10 minutes and get to a HEAVY 1 RM...
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FRONT SQUAT
2 x 4 @ 70%
2 x 3 @ 75%
2 x 2 @ 80%
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Primer ~ 
2 sets (no rest b/t...get a feel for transitions)
3 BFB
2 Power Snatches @ Rx
1 Bar Muscle Up
REST 3-4 minutes and begin...

DAILY DOZEN
AMRAP in 12 min:
12 Bar-Facing Burpees
9 Power Snatches (115/80)
6 Bar Muscle Ups

Z.Wendt ~ 255# SC / 255-275-295 / 2 Rnds + 3 BMU
tb ~ 245# SC / 210-225-245 / 3 Rnds + 12 BFB (all BMU UB...PS = 3+6s / 6+3s / 4-3-1-1)
There is no greater love than to lay down your life for your friends