Saturday, 11/6/10

Warm-Up
5 mins of DU practice

Dynamic Warm-Up

Strength:
ME Press: Go for a new 1RM
Push-Press: 3 x 3
Ring Dips: 2 x 10+

MetCon:
6 RFT of:

"YMCA" burpees

6 Hang Power Clean and Jerk 95#
20 DU's
*Scale up or down as needed. Remember, a DU sub is a "tuck jump" not single-unders!

Endurance: Tabata
Run or Row: 20s on, 10s off, 8 rounds all out!