MONDAY

Scorpions & bird dogs

Air squats with twists & rocks

Shoulder activations (band)

Scap pull ups & lat pull backs

Into pull ups – C2B

Burgener warmup (barbell)

Think technique:

10 empty bar jerks

Receive with bent knees and straight arms

Strength Development

Pausing Front Squats

5 Sets of 5

@ 2 minutes/set

40-45% 1RM Back squat

Aiming for:

· Good rack position, braced core, and strong leg drive

· 2 second pause

WOD

14 Minute AMRAP

·   2 Chest-to-Bar Pull-ups OR Pullups

·   2 Clean & Jerks (RX 50/35 Kg)

·   3 Chest-to-Bar/Pullups

·   3 Clean & Jerks

·   4…..

·   Add 1 rep to each movement each round

Aim for:

·   Good consistent sets – your rest is the wall back to your bar

·   If you are still working on pull ups make sure you try for C2B even with jumping or banded

·   Braced core for C&J

·   Dip and drive – Speed in the Jerk