Skills

Warm up: Dynamic stretching, Bear complex 3 rounds @ 45#

Strength:
Deadlift 135#
5 reps on the minute (10 minutes)

Squat Clean 95#
3 reps on the minute (10 minutes)

Snatch
worked on form for about 10 minutes

Metcon:
-10 squat cleans 95#
-30 double unders
3 rounds for time
8:49

Skills:
Agility ladder
 -one foot hops
 -two foot hops
 -cross country skier
 -straddle hops
 -icky shuffle
Sled Sprints 65#
20 snatches 45#
Practiced handstands and handstand walks
burpees
8-count body builders
verticle jumps
jump rope variations

Pull ups 3 sets max (15,11,10)
Sit ups 3 sets of 15 20#

Durability:
100 4-count flutter kicks, 2 mile walk jog with dog, Active stretching

Notes: I ordered a pair of 45 and 25lb bumpers today from rogue fitness. I decided to go with the hi-temp bumpers because i thought that they would be realy durable. Cant wait to get them!

HOOYAH
Drew