WEDNESDAY

Shoulder Activation (dowel)

HS holds, pulses and lowers

With dumbbell :-

·       Good mornings

·       Snatch stages

Calf pumps

Strength Development:

Plank/Ring Rows or Iron Cross Progressions

10 Minute EMOM

1^st Min: Plank

2^nd Min: Ring Rows/Iron Cross

Stimulus:

· Braced core

· Drive with arms/lats.

WOD

“Jack-hammer”

21 Minute CAP

3 Rounds of:

·   5 Handstand Push-ups

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

·   30 Double-unders

3 Rounds of:

·   5 Push-ups

·   10 DB OH Lunge Steps

·   30 Double-unders

3 Rounds of:

·   5 Handstand Push-ups

·   10 DB OH Lunge Steps

·   30 Double-unders

Stimulus:

·   Consistent sets

·   Short recovery time