MONDAY

Calf pumps, boot strappers,

Mountain climbers

Air squats with twists & rocks

Duck walk, Emu walk

Shoulder activations – dowel

With an empty bar:

*   Burgener warm up

*   Back racked diagonal backward lunges

Strength Development:

Back Squats

5 – 4 – 3 – 2 – 1

@ 2 Minutes

Stimulus:

·     Technique – back position

·     Braced Core/breathing

·     Depth in squat

WOD

For Time:

19 Minute CAP

5 Rounds:

·   5 Snatches (RX 40/30 Kg)

·   5 Burpees-over-bar

Then: 20/15 Calories

4 Rounds:

·   4 Snatches (RX 50/35 Kg)

·   4 Burpees-over-bar

Then: 20/15 Calories

3 Rounds:

·   3 Snatches (RX 60/40 Kg)

·   3 Burpees-over-bar

Then: 20/15 Calories

Stimulus:

·   Snatch technique

·   Fast Consistent Sets

·   Short recovery time