THURSDAY

Scorpions & bird dogs, calf pumps,

Shoulder activations (dowel)

air squats with thoracic twists & front arm raises

Mountain climber complex

Burgener warm up (dowel)

Warm up

all movements

8 minutes Technique

· Snatches (technique)

· Wall balls

WOD

For Time

30 Minute CAP

·   800-meter Run

Then: 10 Rounds of

·   8 Snatches (RX 35/25 Kg)

·   15 Wallballs (RX 9/6 Kg)

Then:

·   800-meter Run

Aim for:

·   Consistent set capacity

·   Strong active shoulders

·   Leg drive with wallballs

·   Strong pulls and fast feet  for the Snatches