9/3/10 - BENCH PRESS & METCON

1. Warm Up
- Foam Roll (IT- Bands, Quads, Lats)
- 3-5 rounds of "Cindy", AFAP

2. Strength
- Bench Press, 5-5-5-5-5 reps

3. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills
- Skin The Cat, 20 reps

4. Work Capacity
8 rounds for time:
- Row 250m
- Power Snatch (95/65#), 5 reps

- Back Squat (185/95#), max reps