4/26/11 - HEAVY OLYCON

1. WARM UP
Mobility WOD

Dynamic Warm Up - Jumping
- 5 Depth Jumps (24/20")
- 5 Low-Mid-Hi
- 5 Hi-Mid-Low
- 5 Mid-Low-Mid

2. SKILL & DRILL

A. 2-4-6-8-10 rep rounds:
- Ring Pushups
- KB Swing (53/35#)
B. 3 minutes

- L-Sit > Tuck Sit Hold

C. For form:
- 50 Alternating Pistols

D. 2 Rounds of:

- Skin the Cat, 3-5 Unbroken reps

- False Grip Pullup, 3-5 Unbroken reps

3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills

A. Snatch Balance, 5 sets x 3 reps
B. Snatch Deadlift, 12x3@60% of 1RM (on the minute)

C. Bench Press, 5 sets x 3 reps

4. WOD - HEAVY OLYCON

Barbell weight: 115#/80#; 9-6-3 for time of:

- Snatch

- Overhead Squat

- Snatch Balance

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