THURSDAY

Mountain Climber Complex

Air squats with ankle rocks

Shoulder activation (dowel)

Burgener Warm-up

Scap pull ups

Hollow and arches

Strength Development:

Front Squats

5 sets @ 2 minutes

3 Front Squats/Set

Add weight each set

Stimulus:

·     Good rack position

·     Braced core

·     Strong drive out of the bottom

WOD

7 Rounds For Time:

7 Minute CAP

·     3 Cleans (RX 70/50 Kg)

·     10 Wall-Balls (RX 9/6 Kg)

Rest 2 Minutes

7 Rounds For Time:

7 Minute CAP

·     3 Cleans (RX 70/50 Kg)

·     6 Handstand Push-ups

If you finish before the time cap then max double-unders

Stimulus:

·    Consistent Sets

·    Short recovery time between sets

·    Challenge yourself