9.23.11

WARMUP

200m Run

Snatch Progression with coach

STRENGTH/SKILL

Mid-Thigh Stop Snatch x 2

Max Ring Dips

Farmers Walk 1 length/side
(4cycles, Snatch: 75x2, 75x2, 95x2, 95x2, Ring Dips: x5, Farmers Walk: 88lbs)

METCON

8 Rounds:

4 KB Snatch/arm (35#)

8 Ring Rows

24 Double Unders
(19:05)