5/12/11 - SP/PP/PJ

1. WARM UP

Mobility WOD

Dynamic Warm Up
3 rounds:

- 20 Double Unders

- 20 Situps

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
- Press, 5-5-5-5-5 reps
- Push Press, 3-3-3-3-3 reps
- Push Jerk, 1-1-1-1-1 reps

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