11/17/10 - FLOOR PRESS & METCON

1. Warm Up
- Mobility

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

3. Strength
- Floor Press, 5-5-5 reps

4. Work Capacity - For time:
- KB Snatch (55/35#), 20 reps R arm
- Plate Carry (45/25#), 4 lengths
- SLRDL , 20 reps, R leg
- Sled Drag, 4 lengths
- KB Snatch (55/35#), 20 reps L arm
- Plate Carry (45/25#), 4 lengths

- SLRDL, 20 reps, L leg
- Sled Drag, 4 lengths

5. Durability - 2-3 rounds
- Turkish Get Up, 3 reps/side
- GHR, 6 reps
- Planche Pushup, 9 reps