MONDAY

Scorpions, Birds dogs and

boot strappers.

Shoulder activations (bands) and good mornings

Air squats, A/S with twist and lift, Cossacks, C with ATW,

Wall squats

Movement Warm-up

·  Wall-balls

·  Dumbbell Snatches

Remember:

·  Good technique & progressions

·  Engaged core

WOD

Every 8 Minutes X 4 Sets

·   400-meter Run/Row/Ski

·   Into:

15 – 10 – 5

·   Alternating DB Snatches

·   Wallballs

Wanting to build:

·   Good sets of the Snatches

·   Fast consistent sets on each movement

·   Short recovery time between sets