12/1/10 - SNATCH PUSH PRESS & METCON

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills


2. STRENGTH
- Snatch Push Press, 3-3-3-3 reps

3. WOD
For Time:

- 10 pistols R & L leg, 10 C2B pullups

- 9 pistols R & L leg, 9 C2B chinups

- 8 pistols R & L leg, 8 C2B pullups

- 7 pistols R & L leg, 7 C2B chinups

- 6 pistols R & L leg, 6 C2B pullups

- 5 pistols R & L leg, 5 C2B chinups

- 4 pistols R & L leg, 4 C2B pullups

- 3 pistols R & L leg, 3 C2B chinups

- 2 pistols R & L leg, 2 C2B pullups

- 1 pistols R & L leg, 1 C2B chinups

4. SKILLS & DRILLS
3 rounds:
- Muscle Up Turnover, 5 reps
- GHD Situps, 20 reps