THURSDAY

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

Shoulder act. (band on rig)

Ankle mobility (10kg plate)

*   Squat holds

*   Ankle rocks

Burgener warm up – dowel

Strength Development:

Overhead Squats

5 – 4 – 3 – 2 – 1

@ 2 Minutes

Stimulus:

·     Technique – back position

Strong lockout

·   Depth in squat

WOD

2021 Online Qualifier

For Time

15 Minute CAP

·   75 Cleans (RX 61/42½ Kg)

·   300 Double unders

Stimulus:

·   Consistent Sets

·   Challenge yourself

·   Pick bar weight that you can do to complete in this time frame

·   Break up as required to get the work completed