TUESDAY

Calf pumps, Mountain climbers, Air squats with twists & rocks, Duck walk, Emu walk, Wrist rolls,  banded shoulder activations

Jumping air squats,

Box step ups

Burgerner warm up

Strength Development:

Push Press

5 – 5 – 5 – 5 – 5

@ 2 Minutes

Stimulus:

·     Strong rack position

·     Good dip, drive & press

·     Braced Core

WOD

20 Minute CAP

5 Rounds:

·    5 Power Cleans (RX 50/35)

·    5 Box Jumps (24”/20”)

·    Then 200-meter run

4 Rounds:

·    4 P Cleans (RX 60/40)

·    4 Box Jumps (24”/20”)

·    Then 200-meter run

3 Rounds:

·    3 P Cleans (RX 70/45 kg)

·    3 Box Jumps (30”/24”)

·    Then 200-meter run

2 Rounds:

·    2 P Cleans (RX 80/50 kg)

·    2 Box Jumps (30”/24”)

·    Then 200-meter run

1 Round:

·    1 P Clean (RX 90/55 kg)

·    1 Box Jump (30”/24”)

·    Then 200-meter run