MONDAY

Calf pumps, bird dogs, boot strappers, Air squats,

Air squats with T/twists

Jumping squats, Sampson lunges, Cossack lunges,

Mountain climber complex with ankle & knee rotation.

Shoulder activations – dowel

Burgener warm up with dowel and empty barbell

Skill Development

10 Minute EMOM

OH Squats/Ring Rows

·  1^st Min: light OH Squats off racks

·  2^nd Min: Ring Rows

WOD

10 Rounds @ 90 Seconds

1 Complex

·    1 Squat Snatch

·    1 Hang Squat Snatch

·    2 Overhead Squats

Stimulus:

·   Strong lockout

·   Braced core and depth in Squats

·   Fast under the bar