MONDAY
Dynamic warm-up
5 x windmills 5x wall facing squats 5 x air squats with T/twists Hollow & arches (small & big) Calf pumps Burgener Warm-up (dowel) Box steps |
Strength Development: Jerks off the Rack
6 sets @ 2 minutes
5 – 4 – 3 – 2 – 1 – 1
Stimulus: · Add weight each set · Fast feet · Strong drive off Shoulders · Strong lockout |
WOD
18 Minute CAP
10-9-8-7-6-5-4-3-2-1
· Overhead Squats (RX 42.5/30 Kg) · Wall-balls (RX 9/6 Kg)
1-2-3-4-5-6-7-8-9-10
· Snatches (RX 42.5/30 Kg) · Box Jumps (RX 24”/20”)
Stimulus: · Cycle Speed · Technique |