2/22/13 - FRIDAY

WARM-UP (2:45)
Foam Roller
3 Rounds
Ab Wheel - 10
70 lb SDHP - 10
Junk Yard Dog - 6

Mobility and ROM (3:00)

SKILL (3:20)
Burgener Warm-up: SNATCH
Heavy Snatch Pulls - 6x1
3 Pos Snatch - 3
Squat Snatch - 10

MET-CON (3:45)
TEAM WOD
Complete for Time
95 lb Thruster - 100 (bar does not touch the ground)
Toes 2 Bar - 100

Note: This is a team workout. The prescribed workout is for 2 athletes. Add an additional 50 Thrusters and 50 T2B to the total for every additional athlete. For the Thrusters, one athlete does as many Thrusters as possible while the other rests. Then switch. Complete a combined total of 100 reps. If the bar touches the ground, you start over. For the Toes 2 Bar, complete a combined total of 100 reps as well. While one athlete does reps, the other rests. Complete this workout for time.

COOL DOWN (4:05)
Very Easy Jog - 400 meters
Foam Roll - 10 min