11/26/10 - POWER SNATCH & METCON

1. Warm Up
- Mobility


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

3. Strength
- Power Snatch, 3-3-3-3 reps

4. Work Capacity
4 rounds for time:
- Row 500m
- Alternating 1 Arm Power Clean & Push Press (70/53#), 20 reps (R-10 / L-10)
- GHD Situps, 10 reps

5. Durability

- Tabata Sledgehammer, 20:10x8