Proper movement is stressed ALL THE TIME by us to all of you.  I know we probably even bug the hell out of you:)  We are trying to produce muscle memory but we only have you for a single hour.  There is another 23 hours in the day where you have to "practice" your proper movement.  Do you do it?  How many times do you use proper lifting techniques for the workouts or going for PR's but then when you go to move some weight around that your back rounds, your shoulders aren't back, your legs are locked out, etc?  It happens all the time, but its not good.  We have always said that we "re-teach" movements so that we move the way we did as children.  Little kids will always squat correctly no matter how heavy the object is.  This is what we need to do.  Dont waste those other 23 hours!  Use every movement during your day to practice these correct motor skills.  Perfect practice makes permanent! FEEL THE BURN!!!!!

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INFERNO Warm-up  x 3

Complete the following:

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For Time:

        3 Rounds: (18min limit)

..............200m Run

..............2 reps Rope Climbs (sub 12 pull-ups)

..............15 reps Clean and Jerks (155#,105#, 55% of 1RM, wt to get 8-10 unbroken)

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.

then.....

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Back Squats

.......5-5-5-5-5

..............*3 sec pause at the bottom

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MWOD:  a little how-to for the rope climbs http://gymnasticswod.com/content/pr00012?size=medium