4/12/11 - METCON

1. WARM UP
Mobility WOD


Dynamic Warm Up

- Run 1000m

2. SKILL & DRILL
A. 2-3 rounds
- 10 Bridge Ups, hold 2 sec
- 1 Dip, hold the bottom for 10 sec
B. 1 round
- 10 air squats
- Left Leg Splits (2 minutes)
- Right Leg Splits (2 minutes)
- MIddle Splits (2 minutes)
- 10 air squats
C. 20:10x8
- Tabata Hollow Rock

3. STRENGTH
A. Hang Power Snatch, 7 sets x 1 rep
B. Snatch Deadlift, 5 sets x 3 reps
C. Push Press, 12x3@50% of 1RM

4. WOD - METCON
5 rounds for time of:
- 6 Squat Clean Thrusters (135#/95#)
- 40 Double Under
- 2 Rope Climbs

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