10/29/10 - JERK, HANG SQUAT CLEAN, DEADLIFT & METCON

1. Warm Up
- Foam Roll
- Mobility


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

3. Strength
- Jerk (50% max), 3 reps on the minute for 8 min
- Hang Squat Clean (50% max), 2 reps on the minute for 8 min
- Deadlift, 15-15-15 reps

4. Work Capacity
7 rounds for time:
- 10 Wallball Shots (20#/10')
- 10 Pullups

5. Durability
- Turkish Get Ups, 10 reps/side