FRIDAY

Strength Development:

Back Squats

5 sets @ 2 minutes

5 Back Squats/set

Add weight each set

Stimulus:

·     Braced core

·     Strong drive out of the bottom of squat

WOD

10 Rounds For Time:

21 Minute CAP

·     5 Clean & Jerks (RX 60/40 Kg)

·     30 Double-unders

·     At the start of each minute including 0:00      4 Burpees over-the-bar

·     In the remaining time max. burpees

SCORE IS MAX. BURPEES

Stimulus:

·   Consistent Sets

·   Fast recovery

·   Breathing