5/13/11 - METCON

1. WARM UP

Mobility WOD

Dynamic Warm Up

2. SKILL AND DRILL

A. 2-3 rounds:

- Ring Inversion Support Hold, 1 minute

- Fluid Parallette Shoot Through, 5-7 reps (unbroken)

B. 2-3 rounds:

- Turkish Get Up, 3 reps/side (35/25#)

- Ring Dip, 5-10 reps

3. STRENGTH

- Burgener Warm Up

- Skill Transfer Drills

A. Snatch Balance, 7 sets x 1 rep

B. Back Squat, 5 sets x 3 reps

C. Bench Press 12 sets x 3 reps @ 60% of 1RM

4. WOD
9-6-3 reps for time:
- Back Squat (225/185#)
- Pullup (Strict)
- Power Clean (155/115#)