METCON

1. WARM UP
A. Foam Roll
B. Dynamic Warm  Up
- Inchworm to Pushup
- Single Leg Squat
- Side Straddle Step
- Walking Spiderman
- Iron Cross
- Scorpion
- PVC Pass Through
- Max Height Box Jump

2. SKILL & DRILL
A.  2-3 Rounds
- 1 Arm KB Overhead Squat, 10 reps/side
- Ring  Back Lever Progressions, 5-10 reps or Inverted Support Hold, :30-1:00
B.  2-3 Rounds
- Bridge Up, 5 reps x 5 sec hold
- Open/Close, 5  reps each x 3 sec hold or 20-30 sec repeating

3.  STRENGTH
- Burgener Warm Up
- Skill Transfer Drills
-  M/Tu: Squat Clean, 12x2@70% of 1RM (on the min)
- Tu/W/Th:  Overhead Squat, 7x1
- Th/F: Bench Press, 5x5

4.  WOD - METCON
For time:
- Run 800m
- 30 Clean & Jerks (unbroken)
- Run 800m