3/17/11 - HEAVY METCON

1. WARM UP

- Double T-Ball: Thoracic Spine

- Band: Samson

- Floor Supine Shoulder Internal Rotation

- Plate Claves

Dynamic Warm Up

- POSE Drills

- Run 1000m

2. SKILL & DRILL

- Ring Dip, 3x3-5 reps

- 1 Arm KB Overhead Squat, 3x10/side

OR

- Handstand Balance with Wall Touches, 3x10 sec

- Rolling or Box Pistols, 3x5/side

- Burgener Warm Up

- Skill Transfer Drills

3. STRENGTH

- Lower: Overhead Squats, 3-3-3-3-3 reps

OR
- Upper: Floor Press, 12x2@50% 1RM

4. METCON
9-6-3 reps for time of:
- Clean and Jerk (185/105#)
- Wall Climb

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