THURSDAY

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

Cossack & boot strappers

Shoulder activations (band)

Monster walks

DB deadlifts, high pulls, snatches

DB cleans, presses

Skill Development

Rope Climbs

Technique Development

10 minutes

· Feet positioning/locking

· Arm pull ascending and descending

· Practicing technique

CHALLENGE: practice your ‘tuck’ to reduce the number of bites

WOD

7 Rounds For Time:

25 Minute CAP

·   6 DB Alt Arm Snatches

·   1 Rope Climb

·   6 DB Alt Arm Clean & Press

·   1 Rope Climb

·   200-meter Run

Stimulus:

·   Braced core/strong pulls

·   Fast Consistent Sets

·   Short recovery time

·   Keep it light if necessary