Saturday, 11/20/10

Warm-Up
Row 500m
Build up to a medium snatch grip rack jerk single

Dynamic Warm-Up

Strength:
ME Push Press
Close Grip Bench: 3 x 5

MetCon:
AMRAP 8:
3 Handstand Push-Ups
5 Ring Dips (muscle-up to top of rings)*
10 Push-ups
*If you can't do a muscle-up, do 3 CTB Pull-ups and 6 DEEP ring dips

Endurance:
Run or Row: 200m, 400m, 800m, 800m, 400m, 200m. Rest half completion time