4/5/11 - METCON

1. WARM UP
Mobility WOD


Dynamic Warm Up
- Row 1000m

2. SKILL & DRILL
A. 2-3 rounds
- Ring Row, 10-15 reps
- Turkish Get Up, 2 reps/side (53/35#)
B. 2-3 rounds
- Hollow Rock, 20 reps
- Ring Dip, 3-5 reps
C. 2-3 rounds
- Ring Pushup Variation, 10 reps per arm
- Front Roll, 5-10 reps

3. STRENGTH

- Burgener Warm Up
- Skill Transfer Drills

A. Hang Power Snatch, 6 sets x 2 reps

B. Snatch Deadlift, 5 sets x 5 reps

C. Push Press, 1RM

4. METCON
For time:
- Rope Climb, 1-2-3-4-5 reps
- Overhead Squat (155/100), 5-4-3-2-1 reps
- GHD Situp, 25 reps

Post times to comments.