TUESDAY

Calf pumps

Mountain climber complex

Air squats with T-twists

Scap pull ups & lat pull backs

Hollow & arches (small/big)

Knee raises

Burgener warm up (bar)

Strength Development:

Overhead Squats

6 Sets at 2 Minutes

5 – 4 – 3 – 2 – 1 – 1

Stimulus:

· Technique focus

· Strong lockout

· Depth & drive with legs

WOD

8 Minute EMOM

·    3 Squat Snatches (RX 50/35 Kg)

·    5-10 Pull-ups

Rest for 2 minutes

8 Minute EMOM

·    3 Power Snatches (RX 50/35 Kg)

·    7 Toes-to-Bar OR Knee-raises

Stimulus:

·    Engaged shoulders/lats

·    Hitting every pull in the snatch

·    Building capacity in pull-ups under fatigue

Recovery Workout

8 Minute EMOM

·    3 Squat Snatches

·    5-10 Banded Pull-ups

Rest for 2 minutes

8 Minute EMOM

·    3 Power Snatches

·    5 Toes-to-Bar OR Knee-raises

Stimulus:

·    Engaged shoulders/lats

·    Hitting every pull in the snatch

·    Building capacity in pull-ups under fatigue