FRIDAY

Calf pumps

Banded shoulder activations

Burgener Warm-up – with a barbell

Strength Development:

Barbell Complex

10 Rounds @ 90 Seconds

Barbell Complex:

·  1 Squat Clean

·  1 Hang Squat Clean

·  1 Thruster

Stimulus:

·     Add weight each set

WOD

“Chunky Monkey” – modified

By Comptrain

For Time

20 Minute CAP

9 – 8 – 7

·   Power Snatches (RX 50/35 Kg)

·   Overhead Squats

200 meter run

6 – 5 – 4 

·   Power Snatches

·   Overhead Squats

200 meter run

3 – 2 – 1

·   Power Snatches

·   Overhead Squats

200 meter run

Stimulus:

·   Consistent Sets

·   Fast recovery