8/30/10 - HANG SNATCH & AMRAP 20 MIN

1. Warm Up
- Foam Roll
- Run 1000m

2. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills

3. Strength
- Hang Snatch 5-5-5-5-5 reps

4. Work Capacity - AMRAP 20 MIN
Rope Climb, 1 ascent
Plate Run (45/25#), Parking Lot and Back
Tire Flips, 5 reps

5. Durability - 3 rounds
- GHD Situps, 20 reps
- Back Extensions, 20 reps