9.27.11

WARMUP
250 Ski Erg
2 Cast Wall Walks
10 Ring Rows
10 Squat to Stands

STRENGTH/SKILL
Power Clean x 1
Hurdle Jumps x 4
Deadbugs x 15
(4 cycles, Clean: 75x1, 95x1, 115x1, 135x1)
(additional Cleans: 135x2, 135x1, 135x1, 155x1)

METCON
3 Rounds
30 KB Swings (53#)
10 Pullups (round 1- kipping PU) (rounds 2/3 - banded PU)
3 Turkish Getups/side (35#)
30 Situps
(13:28)

additional workout:
200m Ski Erg Sprints (2min rest between bouts)
1- 50s
2- 49s
3- 51s

4 200m Sprints (1min rest between bouts)