MONDAY

calf pumps,

Shoulder activations (band)

Air squats with twists

Burgener warm up (dowel)

Barbell Cycling

7 Minute EMOM

8 Touch & Go

Power Snatches

Looking for:

·       Set-up each time

·       Lower back mobility

·       Finish each pull

·       Recovery and reset

WOD

14 Minute CAP

10-9-8-7-6-5-4-3-2-1 then

1-2-3-4-5-6-7-8-9-10

·  Alternating Dumbbell Snatches

·  Sit-ups/GHDs

·  100-meter Run after each set

What’s it about:

·   Building set capacity

·   Focus on good form