MONDAY

Calf pumps

Shoulder activations (bands)

Ankle Activation

Scorpions & Fire hydrants

Plated sit backs

Strength Development:

Back Squat

1 RM

20 minutes

Stimulus:

· Depth in squat/leg drive

· Braced core

· Build carefully to heavy

WOD

0:00 – 6:00 minutes

5 Rounds of:

·   4 Clean & Jerks (RX 60/40 Kg)

·   4 Burpees over the bar

6:00 – 8:00 minutes REST

8:00 – 14:00 minutes

5 Rounds of:

·   4 Cleans (RX 70/45 Kg)

·   4 Burpees over the bar

Stimulus:

·   Consistent Sets

·   Challenge yourself

Recovery Workout

0:00 – 6:00 minutes

5 Rounds of:

·   4 Clean & Jerks

·   4 Burpees over the bar

6:00 – 8:00 minutes REST

8:00 – 14:00 minutes

5 Rounds of:

·   4 Cleans

·   4 Burpees over the bar

Stimulus:

·   Consistent Sets

·   Challenge yourself