TUESDAY

Calf pumps, Mountain climbers,

Air squats ankle rocks, calf pumps,

duck walk, emu walk, fire hydrants. Bird dogs.

Squat jumps.

Box steps into jumps.

Single arm DB cleans into squats into thrusters

Bar @ rig – zombie squats

Strength Development:

Front Squats

5 – 4 – 3 – 2 – 1

@ 2 Minutes

Stimulus:

·     Technique – front rack

·     Braces core

·     Depth in squat

WOD

6 Rounds For Time:

18 Minute CAP

·    8 Single Arm DB Thrusters (right arm)

·    6 Box Jumps (RX 24”/20”)

·    8 Single Arm DB Thrusters (left arm)

·    100 Meter run

Stimulus:

·   Consistent Sets

·   Depth for thruster squat

·   Strong thruster arm drive

·   Pacing