THURSDAY
| Dynamic (high knees, butt kicks, grapevines,), Scorpions & bird dogs, calf pumps,
Shoulder activations (dowel) air squats with thoracic twists Mountain climber and push up complexes.
Burgener warm up (dowel)
OH backward lateral lunges
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Strength Development Overhead Squats
4 – 4 – 4 – 4 – 4 @ 2 minutes/set
Aiming for: · Engaged lats/shoulders · Strong arm lock · Strong leg drive |
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WOD
For Time
20 Minute CAP
21 – 15 – 9
· Squat Snatches (RX 40/30 Kg) · Push-ups · 400 Meter Run after each set
Aim for: · Consistent set capacity · Strong active shoulders · Strong pulls and fast under the bar for the Snatches
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