FRIDAY

Shoulder activations (dowel)

Boot strappers

Air squats with T twists Box

Calf pumps

Burgener warm up (bar)

Backward lunge symmetry with a bar

Strength Development:

Deadlifts

6 Sets at 2 Minutes

5 – 4 – 3 – 2 – 1 – 1

Stimulus:

· Building to 1RM next week

· Engaged shoulders

· Drive through legs

WOD

10 Rounds @ 90 Seconds

1 Complex/Rounds

Complex:

·   4 Deadlift

·   3 Hang Power Cleans

·   2 Push jerks

·   1 Split Jerk

Stimulus:

·   Consistent Sets

·   Challenge yourself

Recovery Workout

10 Rounds @ 90 Seconds

1 Complex/Rounds

Complex:

·   4 Deadlift

·   3 Hang Power Cleans

·   2 Push jerks

·   1 Split Jerk

Stimulus:

·   Consistent Sets

·   Challenge yourself