WEDNESDAY

Scorpions & bird dogs, calf pumps, mountain climber complex, ATW Cossack squats,

Shoulder activations (dowel)

Burgener warm up

6 Minute EMOM

·  3 Empty Bar Power Snatches

·  3 Overhead Squats

Remember:

·  Good back and feet position

·    Strong shoulder and leg drive

WOD

6 Rounds For Time

21 Minute CAP

·   4 Burpees over the bar

·   8 TnG Power Snatches

·   200-meter Run

·   Rest 1 minute

Aiming to:

·  Build barbell cycling

·  Fast recovery time