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

Squat Clean

5 Sets @ 2 Minutes

2 x 1¼ Front Squats off the Rack

·    4 sec decent to bottom

·    Depth in squat

·    Strong drive

10-minute EMOM

Position Drills

·   1” – below knee – launch – turnover – under bar

Putting it together

12 Minute EMOM

1 Squat Clean

·    Good set-up

·    Good hand positioning

·    Strong pulls

·    Fast feet – under the bar

·    Catch in squat

·    Strong front rack position

·    Drive out of squat