FRIDAY

Strength Development:

Bar Skill Development

10 – 15 minutes

·   Bar Pull-unders (transition drills)

·   Kipping Development

·   Butterfly Development

Stimulus:

·  Engaged core

·  Active shoulders

WOD

21 Minute AMRAP

·   6 DB Hang Clean & Press (3 each arm)

·   20/15 Calories or 300 meter run

·   12 single DB Farmers Carry Lunge Steps

·   12 Sit-ups or 8 GHD’s

Stimulus:

·   Consistent Sets

·   Fast recovery