THURSDAY

Shoulder activation (bands)

Air squats and feet together squats

Hollow & arches & scap p-up

Kettlebell deadlifts and swings

Burgener Warm-up

Strength Development:

Split Jerks off Rack

5 sets @ 2 minutes

4 Split Jerks/Set

Stimulus: Technique

·     Strong drive off shoulders

·     Fast arms and feet

WOD

10 Minutes of “Nate”

·    2 Ring Muscle-ups or 4 strict as possible pull-ups

·    4 Handstand Push-ups

·    8 Kettlebell Swings (RX 24/16 Kg)

Then:

10 Minutes of “Jack”

·     10 Push Press (RX 52/38½ Kg)

·     10 Kettlebell Swings (RX 24/16 Kg)

·     10 Box Jumps (RX 24”/20”)

Stimulus:

·    Do not go too fast!

·    Consistent Sets