10/7/10 - SNATCH BALANCE & "JERRY"

1. Warm Up

- Foam Roll

- Dynamic Warm Up

2. Skills & Drills

- Burgener Warm Up

- Skill Transfer Drills

3. Strength

- Snatch Balance, 5-5-5 reps

4. Work Capacity - "JERRY" - For time:
- Run 1 mile
- Row 2K
- Run 1 mile

5. Durability

- Alternating Arm KB Swings, 50 reps/side
- GHD Situps, 50 reps
- Back Extensions, 50 reps

5. Mobility
- Hollow Rock, 3 min

- 5 way shoulder