FRIDAY

Shoulder activations (band on rig)

Calf pumps and boot strappers

Air squats w. T-twists

Mountain climber complex.

Burgener warm up

Strength Development

10 Minute EMOM

·  1^st Min: Dumbbell Iron Cross

·  2^nd Min: Single Leg Romanian DB Deadlifts

Stimulus:

·       Engaged Lats and Core

WOD

For Time

18 Minute CAP

·    3 Rounds of “DT” (RX 50/35 Kg):

·    12 Deadlifts

·    9 Hang Power Cleans

·    6 Push jerks

400-meter run

·    2 Rounds “DT” (RX 60/40 Kg)

400-meter run

·    1 Round “DT” (RX 70/45 Kg)

400-meter run

Stimulus:

·   Aim for unbroken sets

·   Good transition between the movements