THURSDAY

Calf pumps, Bird-dogs, air squats, mountain climbers,

Cossack & Jumping air squats, boot strappers

Shoulder act. (band on rig)

Scap pull ups, lat pull backs and hollows and arches

Burgener warm up (barbell)

Strength Development:

Overhead Squats

5 – 5 – 5 – 5 – 5

@ 2 Minutes

Stimulus:

·     Strong lockout

·     Braced Core

·   Depth in squat

WOD

For Time:

17 Minute CAP

21

·   Overhead Squats (RX 40/30 Kg)

·   Pull-ups

·   Thrusters

15

·   Overhead Squats (RX 50/35 Kg)

·   Chest-to-Bar Pull-ups

·   Thrusters

9

·   Overhead Squats (RX 60/40 Kg)

·   Bar Muscle-ups

·   Thrusters

Stimulus:

·   Form with all movements

·   Fast Consistent Sets

·   Short recovery time