MONDAY

Dynamic (high knees, butt kicks, grapevines), Scorpions & bird dogs, Air squats with twists & rocks and Cossack squats, calf pumps,

Banded – shoulder and hip activations

Burgener warm-up (barbell)

Strength Development

Back Squats

4 – 6 – 8 – 10 – 12

@ 2 minutes/set

Aiming for:

· No hinging at the hips

· Strong braced core

· Strong leg drive

WOD

20 Minute E2MOM

Every 2 Minutes complete:

· 2 complexes of:

1 Power Clean

1 Hang Squat Clean, into:

1 Thruster

What’s it about:

· Building set capacity

· Adding weight each set

· Improving barbell cycling / grip strength