THURSDAY
| 30s high knees / butt kicks
Calf pumps & Boot strappers Mountain climber complex Air squats with T twists Squats holds and rocks Push up & mountain climber complexes Burgener warm up (bar)
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Strength Development: Barbell Complex
10 Rounds @ 90 Seconds
Barbell Complex: · Squat Clean · Hang Squat Clean · Split Jerk
Stimulus: · Hit every pull · Drive & speed with Jerk
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WOD
5 Rounds E3MOM
Every 3 minutes complete:
· 5 Clean & Jerks (RX 60+/40+ Kg) · 40 Double-unders · 200-meter run
Stretch
Stimulus: · Consistent Sets · Strong pulls · Fast under the bar · Strong drive out of the bottom of the squat
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Recovery Workout
5 Rounds E3MOM
Every 3 minutes complete:
· 5 Clean & Jerks (40/25 Kg) · 40 Double-unders · 200-meter run
Stretch
Stimulus: · Consistent Sets · Strong pulls · Fast under the bar |