TUESDAY

Calf pumps, Mountain climbers, bird dogs

Air squats w. thoracic twists.

Scap pull ups & lat pull backs into knee raises and knees to elbows

Burgener warm-up then

Push Jerk with empty bar

Strength Development

Push Jerks

5 – 4 – 3 – 2 – 1

@ 2 minutes/set

Remember:

· Torso dips vertically,

· hips and legs extend,

· Strong shoulder drive

· Fast under bar

· Receive soft knees but arms straight (OH)

WOD

For Time:

15 Minute CAP

·  21 Hang Power Cleans (RX 40/25 Kg)

·  21 Knees-to-elbows

·  21 Calories

·  15 Hang Power Cleans (RX 50/30 Kg)

·  15 Knees-to-elbows

·  15 Calories

·  9 Hang Power Cleans (RX 60/35 Kg)

·  9 Knees-to-elbows

·  9 Calories

Building:

·   set capacity

·   If you finish early, start back up the ladder (Hey there, yes you, dude in the hoodie and the ginger beside you … this means you)