9/16/10 - METCON

1. Warm Up

- Foam Roll

- Run/Row 1000m

- Dynamic Warm Up

2. Skill and Drill

- Burgener Warm Up

- Skill Transfer

3. Work Capacity - METCON
For time:

- Squat clean thruster X 25 with 3 burpees every :30

- Ring dip X 50 with 6 toe to bar every :60

- Kettlebell swing (35/25) X 100 with 9 box jumps (24"/20") every :90

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