2/17/11 - AMRAP 20 MIN

1. WARMUP
Mobility
- T-Ball: 1st Rib, Pec
- Foam Roll: T-Spine with KB
- Band: Wrist, Shoulder Int. Rot.

Dynamic Warm Up
- Inchworm to Pushup to Scorpion
- Single-Leg Squat
- Side Straddle Step
- Donkey Kick

2. SKILL & DRILL
- False Grip Hold, 3-5 x Max Time
- Planche Pushup, 3-5x5 reps

OR

3 rounds:
- Knees to Elbows, 3-5 reps (2 sec hold)
- GHR, 5-10 reps

- Burgener Warm Up
- Skill Transfer Drills

3.STRENGTH

4. METCON - AMRAP 20 MIN
- 3 Wall Climbs
- 6 Parallette Shoot Through
- 9 Knees to Elbows
- 12 Hang Power Cleans (115/75#)

Post rounds and reps to comments.