WEDNESDAY

2 minutes bike/row/erg

Shoulder Activation (dowel)

HS holds, pulses and lowers

With dumbbell :-

· Good mornings

· Snatch stages

Strength Development:

Barbell or Ring Rollouts/Ring Rows or Iron Cross Progressions

10 Minute EMOM

1^st Min: Rollouts

2^nd Min: Ring Rows/Iron Cross

Stimulus:

· Braced core

· Drive with arms/lats.

WOD

“Dropping the Hammer”

21 Minute CAP

3 Rounds of:

· 10 Dumbbell Alternating Snatches (RX 22½/15 Kg)

· 10 Box Jumps (RX 24”/20”)

· 10 DB Overhead Lunge Steps

3 Rounds of:

· 10 DB Alt. Snatches

· 10 Burpees

· 10 DB OH Lunge Steps

3 Rounds of:

· 10 DB Alt. Snatches

· 10 Burpee Box Jumps

· 10 DB OH Lunge Steps

Stimulus:

· Consistent sets

· Short recovery time