9.19.11

WARMUP
200m Skierg
Snatch Progression (technique practice)

STRENGTH/SKILL
Mid-Thigh Stop Snatch x 2
Max Ring Dips
Farmers Walk 1 length/side 

(4cycles, Snatch: 75x2, Ring Dips: x5, Farmers Walk: 70lbs)

 
METCON
5 Rounds:
3 Push Jerks (115lbs for rounds 1-2, 105lbs for final 3-5)
6 Pullups (kipping pullups for rounds 1-3, purple banded pullups for 4-5)
9 Pushups

(8:36)