FRIDAY

calf pumps, boot strappers bird dogs, air squats, Cossack squats, mountain climbers,

shoulder activations (band)

Burgener warmup – bar

Strength Development

Push jerks

5 – 4 – 3 – 2 – 1

@ 2 minutes/set

Try to:

·   Strong drive off shoulders

·   Fast under bar

·   Strong lockout

WOD

3 x 5 Minute AMRAPs

0:00 – 5:00 min

·  200m Run into AMRAP:

·  8 C & J (RX 60/40 Kg)

·  6 Sit-up’s/GHDs

Rest 2 minutes

7:00 – 12:00 min

·  200m Run into AMRAP:

·  6 C & J (RX 70/45 Kg)

·  6 Sit-up’s/GHDs

Rest 2 minutes

14:00 – 19:00 min

·  200 meter Run into AMRAP:

·  4 C & J (RX 80/50 Kg)

·  6 Sit-up’s/GHDs

Aim for:

·   Consistent sets

·   Strong pulls/drive on the C&J