TUESDAY

Calf pumps & M/climbers

Air squats w. twists & rocks

Lunge step – wall circles

Shoulder activations (rig) inc.

Scap p-ups, Lat p-backs, H&A

Knee raises, straight leg raises (practice single kip) into toes to bar

Burgener warm-up

Strength Development:

Front Squats

5 Sets of 5

@ 2 minutes

Stimulus:

· Good rack position

· Braced core

· Depth/leg drive in squat

WOD

20 Minute CAP

3 Rounds of:

·    8 Toes-to-Bar OR Knee-raises

·    8 Squat Cleans (RX 60/40 Kg)

·    100 Meter Run

3 Rounds of:

·    8 Toes-to-Bar OR Knee-raises

·    6 Squat Cleans (RX 80/50 Kg)

·    100 Meter Run

3 Rounds of:

·    8 Toes-to-Bar OR Knee-raises

·    4 Squat Cleans (RX 100/60 Kg)

·    100 Meter Run

Stimulus:

·    Engaged shoulders/lats

·    Consistent pacing

·    Unbroken sets