2/24/11 - METCON

1. WARM UP
Mobility
- Band: Wall Supine Squat

- T-Ball: T-Spine, Adductor

- Middle Split (elbows to ground), 90 sec

Dynamic Warm Up
- Turkish Get Ups, 10 reps/side

OR

- Speed & Agility Ladder

- KB Clean & Press

- KB Snatch

2. SKILL & DRILL
- Tuck / L-Sit, 3-5 x 5-10 sec hold
- Handstand Hold, 3 x 10-20 sec hold
OR
- Ring Pushup Variations, 3-5 x 5-10 reps
- Ring Inversion, 3 x 5-10 sec hold

- Burgener Warm Up
- Skill Transfer Drills

3. STRENGTH

4. WOD - METCON

5 Rounds for time of:

- 10 KB Swings (70/53)

- 20 K2E

- 30 Pistols (15/side, alt.)

- 40 Double Unders

- Immediately after, find 1RM Snatch Push Press, 6 minute limit.

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