4/8/11 - HEAVY METCON

1. WARM UP
Mobility WOD


Dynamic Warm Up
- Jump Rope, 20:10x8

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, 3-10 reps
C.
2-3 rounds
- Ring Pushup Variation, 10 reps per arm
- Front Roll, 5-10 reps

- Burgener Warm Up
- Skill Transfer Drills

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. WOD - HEAVY METCON

5-4-3-2-1 for time of:

- Snatch (135#/95#)

- Left Arm Kettlebell Snatch (70#/53#)

- Parallette Shoot Through

- Right Arm Kettlebell Swing (70#/53#)

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