"MANION"

1. WARM UP


2. SKILL & DRILL
A. 3-5 rounds
- Ring Support L-Sit/Tuck Sit, Hold 5-10 sec
- Rest 10-30 sec
B. Stones, 10 reps each

- Lap, Squat, Drop

- Lap, Squat, Return

- Lap & Drop

- Bent Over Row

3. STRENGTH
- Burgener Warm Up
- Snatch Balance, Heavy Single; then 80% x 2 x 2
- Power Snatch, 12x2@70% of 1RM

4. WOD - "MANION"
7 rounds for time:
- Run 400m
- Back Squat (135/95#), 29 reps