MONDAY
| 200m row/run/ride/erg
Calf pumps Shoulder activations (bands) Ankle Activation Scorpions & Fire hydrants Plated sit backs |
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Strength Development: Back Squat
1 RM
20 minutes
Stimulus: · Depth in squat/leg drive · Braced core · Build carefully to heavy |
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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
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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
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