Wednesday, 5/25/11

Damn you Drucker!

Warm-Up:
3 Rounds:
Row 200m
10 Feet-to-bars
5 Pull-ups
10 Snatches (squat)

Dynamic Warm-Up/Burg WU

Strength:
Snatch 1 rep every minute for 8 minutes (try to increase weight each min)
Deficit DL: Heaviest single you can pull with excellent form (not a max!)
Pull-ups: 3 x 5

MetCon:
"Diane"
21, 15, 9 Reps for time:
Deadlift 225#
Handstand Push-ups

Skill:
Front Lever

Endurance:
Run or Row: 5 x 400m, rest as desired