MONDAY

Inch worms

Air squats  

Fire hydrants

Shoulder activation (dowel)

Burgener Warm-up

Cleans, push press & Jerks

Skill Development:

Barbell Complex:

·     1 Hang Squat Clean

·     1 Squat Clean

·     1 Push Press

·     1 Split Jerk

10 Rounds @ 90 Seconds

Add weight each round

Focus:

· Strong pulls

· Strong drive off shoulders

· Fast feet under bar

WOD

12 Minute AMRAP

·   1 Split Jerk (60% of final complex weight)

·   2 Burpees-over-bar

·   2 Split Jerks

·   4 Burpees-over-bar

·   3 Split Jerks

·   6 Burpees-over bar..

Stimulus:

·   Cycle Speed

·   Short recovery