WEDNESDAY

Bird-dogs, W/walk holds

Air squats w. thoracic twists

Wall facing squats,

Wall lunges with arm circles, Cossack squats

Mountain climbers complex into squat jumps

Burgener warm-up (cleans)

Weightlifting Technique

Split Jerk

10 Minute EMOM

2 Split Jerks off the Rack

·    Shoulder drive

·    Fast feet and under bar

·    Strong lockout

10 minutes

Power Clean

·   Strong pulls

·   Front rack position

Putting it together

12 Minute EMOM

1 Clean & Split Jerk

·    Good shoulder positioning

·    Good hand positioning

·    Strong drive off shoulders

·    Fast feet

·    Strong lockout