9/7/10 - HANG SNATCH & METCON

1. Warm Up
- Foam Roll
- Shoulder & Back Rack Mobility

2. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills
- Skin the Cat, 20 reps

3. Strength
- Hang Snatch, 3-3-3-3-3 reps

4. Work Capacity - 5 rounds for time:
- Row 250m
- Front Squat (135/95), 10 reps
- GHD Situps, 15 reps
- Box Jumps (24/20"), 20 reps