THURSDAY

Scorpions & bird dogs, calf pumps, Shoulder activations (dowel), penguin jumps, air squats with thoracic twists,

Scap pull ups, Lat pull backs into straight leg raises & T2B, Burgener warm up (dowel)

Barbell Cycling

6 Minute EMOM

8 Touch & Go

Power Cleans

Looking for:

·       Set-up each time

·       Lower back mobility

·       Finish each pull

·       Recovery and reset

WOD

13 Minute AMRAP

·   5 Clean & Jerks (RX 60/40 Kg)

·   8 Toes-to-Bar OR Straight leg raises

·   30 Double-unders

Aim for:

·   Consistent set capacity

·   Strong active shoulders

·   Strong pulls and fast feet  for the C&J’s