WEDNESDAY

Shoulder Activation (bands)

Hollow and arches

Squat activation

5x air squats w. thoracic twist

Burgener Warm-up (barbell) Calf pumps

Strength Development:

Deadlifts

6 sets @ 2 minutes

 5 – 4 – 3 – 2 – 1 – 1 

Building to Heavy

Stimulus:

· Strong active core

· Engaged Lats. – good setup

· Strong drive with legs

** small increments at ^ **

WOD

AMRAP 8 Minutes

Buy-in: 400 Meter Run

Time Remaining:

·   30 Double Unders

·   15 Thrusters (RX 35/25 Kg)

Rest 2 minutes:

AMRAP 8 Minutes

Buy-in: 400 Meter Run

Time Remaining:

·   30 Double Unders

·   15 Hang Power Cleans (RX 35/25 Kg)

Stimulus:

·   Pace for Consistent Sets

·   Fast recovery between each set