TUESDAY

Calf pumps

Mountain climber complex

Air squats with T-twists

Strength Development:

Strict Pull-ups/Box Jumps

10 Minute EMOM

·  1^st Min: Strict Pull-ups

·  2^nd Min: Box Jumps

Stimulus:

·     Building work capacity

·     Building set volume

WOD

15 Minute AMRAP

·     3 Strict Ring Dips

·     30 Double-unders

·     3 Dumbbell Snatches

·     3 Strict Ring Dips

·     30 Double-unders

·     6 Dumbbell Snatches

·     3 Strict Ring Dips

·     30 Double-unders

·     9 Dumbbell Snatches

·     Continue to add 3 Dumbbell Snatches

Comptrain WOD

Stimulus:

·     Engaged shoulders/lats

·     Consistent pacing

·     Strong pull with the snatches

Recovery Workout

15 Minute AMRAP

·     3 Ring Rows

·     30 Double-unders

·     3 Dumbbell Snatches

·     3 Ring Rows

·     30 Double-unders

·     6 Dumbbell Snatches

·     3 Ring Rows

·     30 Double-unders

·     9 Dumbbell Snatches

·     Continue to add 3 Dumbbell Snatches

Comptrain WOD

Stimulus:

·     Engaged shoulders/lats

·     Consistent pacing

·     Strong pull with the snatches