TUESDAY
200m row/run/ride/erg
Calf pumps, Mountain climbers, Air squats w. thoracic twists. shoulder activations (band) Scap pull ups, Hollow and arches into lat pull backs Squat jumps Burgener warm up
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Strength Development Power Snatches
5 – 4 – 3 – 2 – 1 @ 2 minutes/set
Try to: · Strong legs/pulls · Hips to bar · Strong lockout
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WOD
14 Minute AMRAP
· 2 Pullups · 2 Snatches (RX 42½/30 Kg) · 3 Pull-ups · 3 Snatches · Add 1 rep to each movement each round
Aim for: · Good consistent sets with all movements · Strong leg drive and braced core for snatches |