3/10/11 - AMRAP 15 MIN

1. WARM UP
Mobility
- Foam Roll: Lats

- Band: Lats
- Band: Shoulder Internal Rotation w/ Neck

Dynamic Warm Up
- Speed & Agility Ladder

2. SKILL & DRILL

- Hanging L-Sit, 3x5-10 sec
- Turkish Get Up, 3x3/side

- Burgener Warm Up

- Skill Transfer Drills

3. STRENGTH

- Total Body: Squat Clean, 2-2-2-2-2 reps

- Lower: Overhead Squat, 5-5-5-5-5 reps

- Upper: Floor Press, 1-1-1-1-1 reps

4. WOD - AMRAP 15 MIN

- 5 Pullups

- 10 Push Press (115#)

- 15 Box Jumps (24")