METCON

1. WARM UP
Mobility WOD

Dynamic Warm Up
- Run 400m or Row 500m

2. SKILL & DRILL
A. 3-5 rounds:
- Ring Support > L-Sit/Tuck Sit Hold, 5-10 sec hold
- Rest 10-30 sec

3. STRENGTH
- Burgener Warm Up
- Snatch Balance, Heavy Single; 80% of that x 2 x 2
- Power Snatch, 12x2@70% of 1RM (on the min)

4. WOD
3 rounds for time:
- 10 Overhead Squats (135/95#)
- 50 Double Unders