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

 

 

Strength Development

Power Snatches

 

5 – 4 – 3 – 2 – 1

@ 2 minutes/set

 

Try to:

· Strong legs/pulls

· Hips to bar

· Strong lockout

 

 

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