3/21/11 - SQUAT & CLIMB

1. WARM UP
Mobility
- Foam Roll: Calves
- Band: Samson
- Shoulder & Elbow Flexion w/ neck

Dynamic Warm Up
- Lateral Tube Walk w/ Trunk Flexion/Extension, 2 gym lengths
- Bridge Up, 30 sec hold
- Back Extensions, 20 reps
- SL 3D DB Shoulder Matrix, 1x10 reps/alt sides

2. SKILL & DRILL
- Ring Y, 2x20 reps
- Bar Open/Close, 3x5 reps/side
- Burgener Warm Up
- Skill Transfer Drills

3. STRENGTH
Mon or Tues
- Total Body: Squat Clean, 12 sets x 3 reps @ 70% of 1RM

4. WOD
For time:
10-9-8-7-6-5-4-3-2-1:
- Front Squat (135/95#)
- Rope Stand Ups or 1 Ascent (15')

Chris Spealler - 4:47

Post times and scaling to comments.