WEDNESDAY
Jogging on the spot with L&R ground touches,
Calf Pumps & boot strappers, Bird-dogs, Fire hydrants, mountain climber complex. Air, SPLIT squats, Wall and Cossack squats Squat rocks with a plate Burgener warm up
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Movement warm-up/ Mobility
· Shoulder mobility · Burgener warm-up · Hip mobility · Ankle mobility |
WOD
30 Minute CAP
1 Heavy Clean & Jerk
· Building towards a heavy OR 1RM Clean & Jerk · Set regular lifting time and rest
Aim for: · Strong pulls into clean · Fast under the bar · Braced core · Strong leg drive · Good rack and launch position · Fast feet for split and balanced recovery
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